Results 6,976 to 6,990 of 7743
Thread: Sunnyday's Training Journal
-
01-12-2018, 10:21 PM #6976
Friday 1/12 upper body training
dynamic warmup
Face pulls, even reps paused:
30 x 12
40 x 12
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 3
5 x 138 x 3 - 2-count pauses
put on slingshot
149 x 3 - was cake, decided to go for a rep PR
149 x 6!!! - EPIC PR!! Naturally my videographer neglected to start the vid and missed the whole set grrr
149 x 5 - got the vid but missed the 6th rep sooooo not posting a fail.
Spent so much time benching I only had time for a quick arm superset
Close grip bench ss incline DB curl:
95 x 8 ss 20s x 10 (4 rounds)
And that was all she wrote.
Upper body was pretty trashed which was cool. I don’t need tris or pecs to squat tomorrow lolLast edited by Sunnyday; 01-12-2018 at 10:23 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
-
01-13-2018, 03:59 PM #69772016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
01-13-2018, 04:19 PM #6978
Saturday 1/13 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side
Squats:
bar x 5
95 x 5 - happy I only felt the need to do one set at this weight yay!
115 x 5
135 x 5
5 x 145 x 3 - up a couple pounds from last week with the same number of sets. All pain free, I’ll take it.
Sumo deads:
135 x 1
155 x 1
175 x 1
190 x 1
10 x 200 x 1 - at 60-90 sec intervals. Pain free and moved smoothly. Let’s see where this goes over the next few weeks
RDLs:
135 x 8
145 x 8
155 x 8
165 x 8 - PR for weight AND reps! Woot!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
-
01-14-2018, 02:13 PM #6979
EF7E9167-1E39-44E8-8E42-6A09ACEDA6DC.jpg
^mmmm hmmmmm. This is me AF.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
-
01-15-2018, 03:30 PM #6980
Monday 1/15 upper body training
Gym was packed cuz of the holiday. Took me quite a while to get a bench. Commercial gym woes are real.
dynamic warmup
Face pulls, even reps paused:
30 x 12
40 x 12
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
4 x 127 x 4 - up 6# from last week and I could have gone up another 5#
Wide grip pullups:
BW+25 x 5
BW+30 x 5
BW +25 x 5
Seated Y press:
3 x 20s x 8
Incline DB press ss DB row:
40s x 6 ss 40s x 6
40s x 8 ss 40s x 8
40s x 10 ss 40s x 10
Leaning DB lateral raise:
3 x 15 x 12/side
20 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
-
01-16-2018, 09:33 PM #6981
Tuesday 1/16 lower body training
Once again, I got the 5am call that schools were opening 2 hours late. Shut my alarm off and went back to bed. Got to the gym late because of the delay and the gym was packed with every parent in the county doing the same.
Dynamic warmup
Bulgarians:
3 x BW x 10/side without resting between sides/sets
Squats:
bar x 5
75 x 5
95 x 5
115 x 5
4 x 135 x 4 - moved even better than last week, and pain free.
Sumo deads:
135 x 5
155 x 5
175 x 1
8 x 187.5 x 1 with 30 sec rest before I started setting up for the next pull, so probably 45 sec at most between pulls.
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
Standing calves:
5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
01-17-2018, 06:22 PM #6982
Wednesday 1/17 upper body training
Schools closed. Again. Nice. (Not)
dynamic warmup
Inverted rows:
3 x BW x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
1 x 127 x 5 - 2 count pauses
5 x 121 x 5 - 3 count pauses
Neutral grip pullups:
3 x BW+35 x 5
Arnolds:
3 x 25s x 8
Floor press:
30s x 8
35s x 8
40s x 8
45s x 8
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (3 rounds)
Incline side-lying DB lateral raise:
3 x 5 x 10/side
Skipped the walkLast edited by Sunnyday; 01-17-2018 at 06:23 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
-
01-18-2018, 10:15 PM #6983
Thursday 1/18 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side - feeling more confident with these every week
Squats:
bar x 5
2 x 95 x 5
116 x 5
5 x 132 x 5 - up another 5 lbs and moved nicely without pain
Sumo deads:
135 x 1
155 x 1
8 x 175 x 1 - at 30 sec intervals feeling easy peasy
Trap bar farmers walk:
3 x 105 up and back across the weight area
first 2 sets sucked, third set I got it together, pulled my head out of my butt, and got werk done. Vid posted on IG which doesnt look too shabby. Next steps do this beltless and with more weight2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
01-19-2018, 11:26 AM #69842016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
01-19-2018, 03:08 PM #6985
I'm going to start doing farmers walks.Im glad you mentioned those.Im stillhaving hip problems but I think I could do those.
-
01-19-2018, 06:24 PM #69862016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
01-19-2018, 06:45 PM #6987
1/19 upper body training
On a time crunch with my boy coming back from an overnight field trip at noon. I made it work. And I still managed to completely trash my upper body, yuh! Read on...
dynamic warmup
Face pulls:
even reps paused with a hard 1-sec squeeze
30 x 12
40 x 12
3 x 50 x 12
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
65 x 5
85 x 5
2 x 105 x 5 - couldn’t get warmed up
116 x 3 - usually do these for 5 but wasn’t happening today
127 x 3
4 x 132 x 3 - kept hammering sets of 3 until the last rep began to slow down
popped on a SlingShot and hammered this out and it was sooooo fun!
138 x 6 - this was so easy I could have done 12, but knowing I did more last week I decided to go up
143 x 8 - YES EIGHT!!! After the planned 6th rep I knew I had 3-4 more reps in me so I did 2 more LOL
149 x 6 - with still 2 in the tank! Wooooo!
Had to stop there and get my son
Dropped off the kiddo with dad who was home by this time.
Went back to the gym. On the way back I kept thinking why 132 had felt so heavy today for my raw work when I can usually hit that weight pretty easy. And I kept coming back to not keeping my upper back tight enough, which is why the SlingShot helped so much. Soooooo, naturally I planned to hammer my back for the rest of today’s training, duh! Soooo...got back to the gym and proceeded to go apeshit on my upper body, with special attention to my back LOL
Close grip bench ss incline DB row:
65 x 8 ss 20s x 8
85 x 8 ss 20s x 8
85 x 10 ss 20s x 8 - arms were pretty trashed but I told them shut up and train
Decline DB row:
I’ve been using a 50 lately. Decided to step up my game...
55 x 8 - PR
60 x 8 - PR
65 x 8 - PR
65 x 10 PR
Decline DB pullover:
same thing here, usually use a 50. Put on my big girl panties...
2 x 55 x 8
1 x 55 x 10
back was hella pumped
Meadows rows:
+30 x 8/side
2 x +40/side
every part of my back was on fiiiiiiiiirrrrre after that!
Left the gym thinking I’ve been short changing my back all this time. Sorry, back, it won’t happen again.
Lying here on the sofa and thinking I am not sure whether I will be able to pick up a water botle tomorrow let alone put a bar on my back and squat. Then I started thinking, pffft, but if I keep this up for a bunch of weeks my back will be hyoooooge.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
-
01-21-2018, 09:30 AM #6988
-
01-21-2018, 11:52 AM #6989
I used to do walking lunges with 40s! But that was seven years ago while heavily drugged on pain killers and muscle relaxers. You could’ve hit me in the head with a 2x4 and I would have laughed at you! Now...not so much. Now that I’m completely drug free the pain coming out of the bottom from a walking lunge is too much on most days. Fingers crossed I can do these regularly again one day.
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
-
01-23-2018, 03:58 PM #6990
Playing catchup here LOL
Saturday 1/20 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10/side
Squats:
bar x 5
95 x 5
116 x 5
132 x 5
5 x 149 x 3
Sumo deads:
135 x 1
155 x 1
10 x 200 x 1 - at 60 sec intervals. should’ve felt easy but these were rough!
Was all I had time for.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
Bookmarks