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Thread: Sunnyday's Training Journal
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04-26-2018, 04:06 PM #7171
Thursday 4/27 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10
Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
3 x 95 x 5 - thought I was gonna be stuck here all day blah!
116 x 5
138 x 5 - where my 5s have been stuck for a while but today this felt great!
5 x 143 x 5 - these moved soooo nice! Really pleased I stuck with it and didn’t stop at 95 lbs!
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 187 x 1 - with about 20 sec rest then start next setup, so about 30 sec between pulls
Pistol squats (assisted):
3 x 5/leg
Walking lunges:
3 x 15s x 8/leg - keeping these in even if it kills me lol
Reverse crunch ss traditionoal floor crunch:
15 ss 15 (3 rounds)
Unilateral standing calves:
3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg
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
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
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04-27-2018, 08:29 PM #7172
Friday 4/27 upper body training
This morning my HRV app (measures recovery) read 7.3, meaning limit intensity. Meanwhile I had planned to go full throttle. I almost always listen to the advice it gives me and it’s usually right, but today I told it to take that reading and shove it where the sun don’t shine LOL.
Dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
75 x 5
100 x 5
121 x 3
132 x 3
3 x 143 x 3 - up 5# from the last few weeks woo hoo!
2 x 160 x 3 - with SlingShot
1 x 160 x 5 - with SlingShot for a rep PR!
^vids of raw and Slingshot work posted on my IG page. Funny captions for anyone who cares to see.
Neutral grip pullups:
5 x BW+35 x 5 - same as last week cuz I was pretty gassed after benching haha
Planning to add weight to pullups next week2016 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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04-28-2018, 03:27 PM #7173
Saturday 4/28 lower body training
Another day of my HRV app telling me I’m not fully recovered so take it easy. Annnnd another day of me telling it to shut up. LOL.
Dynamic warmup
Bulgarians:
3 x BW x 10
Squats:
bar x 5
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
160 x 3
2 x 165 x 3 - moved nice! Took vid that I’ll post on my IG page.
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
6 x 215 x 1 - these felt awesome! Vid going on my IG page soon
RDLs:
135 x 8
135 x 10
135 x 12
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 bottom
Gorgeous day here. Hubby and I are opening the pool. Woot!Last edited by Sunnyday; 04-28-2018 at 03:28 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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04-28-2018, 03:29 PM #71742016 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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04-28-2018, 03:50 PM #7175
- Join Date
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04-28-2018, 04:22 PM #71762016 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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04-29-2018, 10:29 PM #7177
The feels when Stefi Cohen likes your squat vid.
D2323D1A-778D-4C33-A265-481EDC54AE64.jpg
People, I legit almost peed myself.Last edited by Sunnyday; 04-29-2018 at 10:30 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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04-30-2018, 05:33 PM #7178
Monday 4/30 upper body training
dynamic warmup
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
Bar x 5
75 x 5
75 x 5
100 x 5
121 x 4
4 x 132 x 4
Floor press:
30s x 8
35s x 8
40s x 8
40s x 8
45s x 8
Wide grip pullups:
3 x BW+27.5 x 5 - up 2.5 lbs from the last few weeks, restarting the chase to BW+45
seated Y press:
3 x 25s x 6
Incline DB press:
3 x 40s x 8
Incline DB fly ss reverse DB fly:
20s x 12 ss 20s x 12 (3 rounds)
Leaning DB lateral raise:
3 x 20 x 12/side
Six ways:
3 x 10s x 8
20 min walk at homeLast edited by Sunnyday; 05-01-2018 at 09:39 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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05-01-2018, 09:38 PM #7179
Tuesday 5/1 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10
Front squats:
bar x 10
2 x 65 x 5
2 x 85 x 5
2 x 95 x 5 - couldn’t get in the groove to save my life. Ugh.
2 x 105 x 4
2 x 116 x 4
1 x 121 x 4 - PR! My heaviest front squat EVERRRRR!!
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 204 x 1 - with about 45 sec rests
^vids posted on my IG page
RDLs:
3 x 135 x 8
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 bottom
Reverse crunch ss traditional floor crunch:
15 ss 15 (3 rounds)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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05-02-2018, 03:06 PM #7180
Wednesday 5/2 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 10
75 x 5
100 x 5
116 x 5
127 x 5 - Flew like a bird! Decided to go up
3 x 132 x 5 - up 5# from last week and OHHHHH did it moooooove!! Honestly I could have done paused 5s of this all day! But I stopped there to keep from messing up my plan for 149x3 on Friday.
Bench vid on my IG page if you wanna see.
Floor press:
30s x 8
40s x 8
50s x 8
55s x 6 - matched my all-time best! Woot!
Meadows rows:
3 x +40 x 8/side - up another 2.5-5 from last week yay me!
Inverted rows:
3 x BW x 12
Decline DB pullovers:
3 x 55 x 8
20 min walk at home on this gorgeous 80 degree day2016 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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05-03-2018, 11:05 AM #7181
You know it’s going to be a good squats n deads training day when you walk in the gym and IT IS EMPTY!!!!
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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05-03-2018, 01:15 PM #7182
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05-03-2018, 06:23 PM #7183
Thursday 5/3 lower body training
Dynamic warmup
Bulgarians:
3 x BW x 10
Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
116 x 5
138 x 5 - FLEW!! Yay!!
5 x 149 x 5 - these moved super smooth! And up 6# fromlast week!
Sumo deads:
135 x 1
155 x 1
175 x 1
10 x 193 x 1 - with about 20 sec rest then start next setup, so about 30 sec between pulls. And up 7 lbs from last week!
Squat n dead vids posted on my IG page
Pistol squats (assisted):
3 x 5/leg
Walking lunges:
3 x 15s x 8/leg - killing me to keep these in but I’m determined
Reverse crunch ss traditional floor crunch:
15 ss 15 (3 rounds)
Unilateral standing calves:
3 x 5 x 5-sec hold at top and 3-sec hold at bottom, each leg
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
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
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05-03-2018, 06:24 PM #71842016 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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05-04-2018, 02:55 AM #7185
- Join Date
- Feb 2009
- Posts
- 11,832
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The squat lady!
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