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Thread: Sunnyday's Training Journal
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09-06-2017, 03:10 PM #6766
Wednesday 9/6 upper body training
dynamic warmup
Face pulls:
40 x 12
50 x 12
3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze
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
115 x 5
5 x 121 x 5 - felt awesome, vid posted on IG
Neutral grip pullups:
5 x BW+30 x 5
Neutral grip machine rows:
4 x 90 x 10
Inverted rows:
4 x BW x 10
Reverse DB flyes:
2 x 15s x 10 overhand
2 x 15s x 10 reverse grip
60 min walk at homeLast edited by Sunnyday; 09-06-2017 at 03:10 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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09-06-2017, 04:09 PM #6767
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
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09-07-2017, 03:27 AM #6768
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
The teachers need to get a life. If they don't want to deal with kids, they need another job.
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09-07-2017, 03:33 PM #6769
Thursday 9/7 lower body training
Dynamic warmup
Ab wheel ss horizontal calf machine:
15 ss 130x 12 (4 rounds)
Seated leg curl ss leg extension:
30 x 10 ss 30 x 10 (6 rounds without stopping)
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
3 x 125 x 5 - far cry from 145 2 weeks ago. Sigh
Sumo deads:
135 x 1
155 x 1
10 x 175 x 1 - with 30 sec rests. Far cry from the 190 I was pulling at this interval 2 weeks ago. Yuk.
60 min walk at home2016 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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09-08-2017, 04:00 PM #6770
Friday 9/8 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 5
115 x 3
125 x 3 - this mooooovvvved! So I knew things were gonna get good
135 x 3
5 x 138 x 3 - every rep/set moved soooo niiiice! IG vid posted for you IG people
Chins:
3 x +32.5 x 5 - yet another post-injury PR!
Close grip bench ss incline DB curl:
65 x 8 ss 20s x 8 (3 rounds) with almost no rest between sets
85 x 8 ss 20s x 8 (2 rounds)
60 min walk at home2016 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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09-09-2017, 10:55 AM #6771
Sunny, just let you know. Denyse and family are know in direct path of the hurricane. They are going to ride it out in there home.
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09-09-2017, 12:28 PM #6772
Thanks, COG
Oh wow. Thanks for the update on her. RX peeps, just to bring you in the loop, Denyse used to train with me and David4ts before she and her fam moved to the Tampa area. I still keep in touch with her on IG and David4ts keeps up with her on FB.
My in-laws are in the Orlando area and as many of you know, my FIL is terminally ill. He's not well enough to travel very far by car, so yesterday they transported him by ambulance to hospice where my MIL can stay with him in a suite so they don't have to be separated during the storm.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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09-09-2017, 04:39 PM #6773
Saturday 9/9 lower body
Dynamic warmup
Gym was busy as it was last weekend. This time I waited for a squat rack. I waited for over an hour. Ugh!!! I really need a home gym. :-/
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
DB lying leg curl:
4 x 25 x 12
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
1 x 135 x 3
2 x 138 x 3
Rack deads:
135 x 1
155 x 1
175 x 1
195 x 1
10 x 215 x 1 with 45-60 sec between pulls
60 min walk at homeLast edited by Sunnyday; 09-09-2017 at 04:40 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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09-09-2017, 11:34 PM #6774
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
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09-11-2017, 09:23 PM #6775
Monday 9/11 upper body training
I killed it today. :-D
dynamic warmup
Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
125 x 4
130 x 4
4 x 132 x 4 - post-injury PR and just 2 lbs below my heaviest 4s woot
Wide grip pullups
3 x BW+32.5 x 5 - post-injury PR, just 2.5 lbs below my all time best
Seated Y press:
4 x 12s x 10 - up 2# and a PR
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Leaning DB lateral raise:
4 x 20 x 12/side without rest between sets and up 5 from last week
Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 12 (4 rounds)
Six ways:
3 x 5s x 6 - havent done these in months!
60 min walk at home2016 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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09-13-2017, 10:06 PM #6776
Tuesday 9/12 lower body training
dynamic warmup
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
DB lying leg curl:
4 x 25 x 12
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
135 x 4
145 x 1 - blah! Hip gave out and had to rack it. Then lost my nerve to do more
Front squats:
4 x bar x 6 just trying to get the hip moving again. Ugh.
RDLs:
135 x 8
145 x 8 - matched my best
155 x 8 -PR
165 x 12 - failure & yeah a mother of PRs lol
60 min walk at home
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Wednesday 9/13 upper body training
dynamic warmup
Face pulls:
40 x 12
50 x 12
3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze
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
115 x 5
3 x 124 x 5 - post-injury PR
Neutral grip pullups:
3 x BW+32.5 x 5 - post-injury PR
Reverse grip bent over bb rows:
4 x 95 x 10
Straight arm pulldowns:
40 x 12
50 x 12
4 x 60 x 12
60 min walk at homeLast edited by Sunnyday; 09-13-2017 at 10:13 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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09-14-2017, 10:22 AM #67772016 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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09-14-2017, 04:41 PM #6778
Thursday 9/14 lower body training
Dynamic warmup
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
125 x 5
135 x 5
4 x 138 x 5 - not bad. Surprised myself.
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 195 x 1 - with 30 sec rests. These are right where they're supposed to be! Surprised myself again.
Smith split squats:
Bar x 6
+10 x 6
+20 x 6
+30 x 6
Seated leg curl ss leg extension:
50 x 10 ss 50 x 10 (4 rounds)
Ab wheel ss horizontal calf machine:
15 ss 130x 12 (4 rounds)
60 min walk at home2016 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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09-15-2017, 01:48 PM #6779
Friday 9/15 upper body training
Kids had an early dismissal today so I was on a time crunch. Thankful this only happens once a month. At least I could get a bench when I needed it.
dynamic warmup
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3
135 x 3
3 x 140 x 3 - BOOM! A 2-lb post-injury PR! Vid posted for you IG people
Chins:
3 x +32.5 x 5 - had planned 4 sets but was running out of time
Close grip bench ss incline DB curl:
65 x 12 ss 20s x 8 (3 rounds) with almost no rest between sets
Out of time. Beat the school bus home by 3 minutes lol.
60 min walk at home2016 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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09-15-2017, 02:40 PM #6780
- Join Date
- Aug 2016
- Posts
- 13
- Rep Power
- 0
You look very cut from the back do you have any stuck body parts or smooth areas?
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