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Thread: Sunnyday's Training Journal
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09-24-2017, 01:41 PM #67962016 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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09-25-2017, 03:24 PM #6797
Monday 9/25 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 4
125 x 4
4 x 132 x 4 - got these solid!
Wide grip pullups
5 x BW+32.5 x 5 - Added another set from last week
Seated Y press:
4 x 15s x 10
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 10/side
Incline DB fly ss reverse DB fly:
15s x 12 ss 15 s x 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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09-26-2017, 11:05 AM #67982016 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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09-26-2017, 01:22 PM #6799
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09-26-2017, 02:48 PM #68002016 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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09-26-2017, 02:54 PM #6801
Tuesday 9/26 lower body
Dynamic warmup
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
Ab wheel:
4 x 15
Unilateral standing calves:
5 x 5/side with 3-sec hold at top and 2-sec hold at bottom
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
felt like a truck on my back
bar x 5
75 x 5
95 x 5
still felt like a truck
Rack pulls:
135 x 1 annnd the QLs gave me the finger. Stopped there and went home.
Sigh.
60 min walk at homeLast edited by Sunnyday; 09-26-2017 at 02:54 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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09-27-2017, 03:07 PM #6802
Wednesday 9/27 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
Neutral grip pullups:
3 x BW+35 x 5 - post-injury PR and matched my all time best! IG vid posted
Reverse grip bent over bb rows:
3 x 135 x 8
60 min walk at homeLast edited by Sunnyday; 09-27-2017 at 03:07 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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09-27-2017, 03:10 PM #6803
I see you are walking at home a lot.Did you get a treadmill or are you walking in the neighborhood?
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09-27-2017, 03:11 PM #68042016 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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09-27-2017, 03:23 PM #6805
Oh I see.I like you and everyone else am pressed for time most days but I have got in the habit lately every Sat. night I go for a long walk about 10:30 or so.I live in the country South of Ft. Worth and I go on these old dark country roads.I hear coyotes howling and last Sat I got buzzed by an owl.This has become my favorite part of the week.
Last edited by cook; 09-27-2017 at 03:23 PM.
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09-28-2017, 09:33 PM #68062016 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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09-28-2017, 09:37 PM #6807
Thursday 9/28 lower body training
Dynamic warmup
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
125 x 5
135 x 5
3 x 143 x 5
Sumo deads:
135 x 1
155 x 1
175 x 1
8 x 198 x 1 - with 30 sec rests
Seated leg curl ss leg extension:
50 x 10 ss 50 x 10 (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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09-29-2017, 03:31 PM #6808
Friday 9/29 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
135 x 3
2 x 140 x 3
3 x 140 x 6 with SlingShot - IG vid posted
Close grip bench ss incline DB curl:
75 x 10 ss 20s x 10 (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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09-29-2017, 03:58 PM #6809
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09-29-2017, 04:11 PM #6810
^^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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