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  1. #6931
    OLYMPIAN stanlystud's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Hey stud!
    Hey Sunny Girl

  2. #6932
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    Sunny, you da best! See ya next year!

  3. #6933
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, you da best! See ya next year!
    Thanks, Mike! It’s been a great year!
    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. #6934
    RX MEMBER David4ts's Avatar
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    Merry Christmas and will see you next week.

  5. #6935
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by David4ts View Post
    Merry Christmas and will see you next week.
    Merry Christmas, David! See you next week!!
    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. #6936
    Administrator Mac's Avatar
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    Merry Christmas Sunny, stay warm!

  7. #6937
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Merry Christmas Sunny, stay warm!
    Merry Christmas, Mac! Staying cozy by the fireplace surrounded by the fam and 2 snuggly dogs!
    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. #6938
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i hope u and ur family had a very Bless Christmas MRS. Sunny. see u next year in 2018

    Thanks, COG! Merry Christmas to you and yours!
    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. #6939
    OLYMPIAN Sunnyday's Avatar
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    Once again, I am behind here. Time to play catch up.

    Friday 12/22 upper body training

    dynamic warmup

    Face pulls:
    30 x 12
    40 x 12
    3 x 50 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
    116 x 5
    127 x 3
    138 x 3
    3 x 143 x 3 - YESSSS! This weight was giving me trouble and while it still felt very heaviy it moved smoothly.
    3 x 143 x 6 - put on my SlingShot and added some extra volume so I get more experience under this weight

    Wide grip pullups:
    4 x BW+25 x 5 - added another set from last week

    Seated Y press ss Smith wide grip upright rows:
    25s x 8 ss +50 x 8

    Leaning DB lateral raise:
    3 x 20 x 12/side

    60 min walk at home
    Last edited by Sunnyday; 12-28-2017 at 11:31 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

  10. #6940
    OLYMPIAN Sunnyday's Avatar
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    Saturday 12/23 lower body training

    Lower body has been giving me issues lately. Lifting something is better than not training at all they tell me. Mmmmmk.

    Dynamic warmup - I’ve changed this up but not enough time these days to write up the changes and share them here. I’ll be forced to skip training on NYD so I’m expecting to have the time to share the changes

    Bulgarians:
    3 x BW x 10/side - hurts on bad days but I think this is helping as a squat warmup

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 3
    145 x 3
    3 x 155 x 3 - moved like molasses but got it done. Ouch.

    Rack pulls cuz pulling from the floor after painful squats is never good
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    235 x 1
    6 x 245 x 1 with 60-90 sec between pulls

    RDLs:
    3 x 135 x 8

    That was all I had time for. Better than not at all.

    60 min walk at home
    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. #6941
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 12/26 lower body training

    Dynamic warmup - still fine tuning the changes but the changes are working and I’m getting some improvement in internal rotation of the left femur, which is FANTASTIC!

    Bulgarians:
    3 x BW x 10/side - these were less painful but still ouchy

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    4 x 145 x 4 - still ouchy on the walkout and moving like molasses blah!!
    Did some walkouts with 155, 165
    Did some heavy holds just standing up the weight in the rack at 175 and 180

    Sumo deads:
    I was hurting at this point so I kept it light
    135 x 1
    155 x 1
    175 x 1
    8 x 190 x 1 with 60 sec rests

    RDLs:
    3 x 135 x 8

    60 min walk at home
    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

  12. #6942
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 12/27 upper body training

    Dynamic warmup - at this point in the week I am feeling a ton better and the switch of warmup stuff definitely has helped! Yessss!

    Face pulls:
    30 x 12
    40 x 12
    3 x 50 x 12 pausing the even reps

    Bench press (competition style, pause top/bottom/top repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    127 x 5 - this went up like BUTTAH so training plan out the window and go for PR
    3 x 130 x 5 - EFFING RIGHT!!!!! My heaviest paused 5s to date and with the exception of the very last rep on the last set, they all went up perfectly! The last rep was a grind so I decided to stop there and not risk grinding more reps. Soooooo happy with this rep PR!

    Neutral grip pullups:
    3 x BW+35 x 5

    Reverse grip bb rows:
    3 x 135 x 8

    Ran out of time and had to stop there. Still pleased as punch with the bench PR!

    60 min walk at home
    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

  13. #6943
    OLYMPIAN Sunnyday's Avatar
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    Thursday 12/28 lower body training

    Dynamic warmup

    Squats and deads training has been iffy these days but today both lifts went extremely well

    Bulgarians:
    3 x BW x 10/side - getting less painful as I keep working at them

    Threw in some extra hip airplanes just before hitting squats and I think they helped

    Squats:
    bar x 5
    75 x 5
    95 x 5
    116 x 5
    3 x 138 x 5 - pleased as punch by how this moved, and pain free! Would have done 2 more sets but I was expecting out of town company later in the day so I had to keep moving along

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 193 x 1 - with 30 sec rests. If I had the time, I would have done 10 pulls. But I’ll take 6 for now and be happy I could pull this weight at this time interval without pain. Yuh.

    Skipped the walk at home due to the visitors.
    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. #6944
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    You are really in training, Sunnyday! Sounds good!

  15. #6945
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    You are really in training, Sunnyday! Sounds good!
    Thanks, Mike. I’m very pleased with how this training cycle has started.
    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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