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  1. #7216
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  2. #7217
    OLYMPIAN Sunnyday's Avatar
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    Thursday 5/17 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/leg

    Squats:
    bar x 1 x 10 sec descent then 10 regular speed reps
    3 x 95 x 5
    116 x 5
    3 x 138 x 5 - moved ok but I was chicken about adding weight
    1 x 149 x 5 - harder than in previous weeks but at least I got in one set at this weight

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 193 x 1 - with about 20 sec rest then start next setup, so about 30 sec between pulls. These are such cake it’s like a party!

    Nothing new or noteworthy so no new IG vids today

    Pistol squats (assisted):
    3 x 5/leg

    Walking lunges:
    1 x 15s x 12/leg - wasn’t easy but I was in a fu*k it kinda mood so...
    3 x 25s x 12/leg - well these were slow and ugly af but I did it and I am not backing down!!
    I WANT TO GET BACK TO 40s!! #goalsaf

    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 home
    Last edited by Sunnyday; 05-17-2018 at 08:38 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

  3. #7218
    OLYMPIAN Sunnyday's Avatar
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    ]Friday 5/18 upper body training

    I was completely unmotivatd to train today. But I hauled my sorry butt to the gym anyway and ended up having one of the best training sessions of my life!

    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
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 3
    138 x 3
    5 x 149 x 3 - added an extra set so I guess I could call it a set PR
    3 x 165 x 3 - with SlingShot
    ^all these sets moved VERY well so I’m thrilled! Adding weight next week, fingers crossed!

    Neutral grip pullups:
    3 x BW+40 x 5 - PR! Heaviest pulllups EVERRRRR!!

    ^^pullup vid posted on my IG if you wanna watch me struggle but not die LOL

    Incline DB curls:
    3 x 15s x 12

    20 min walk at home
    Last edited by Sunnyday; 05-18-2018 at 04:09 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

  4. #7219
    Administrator Mac's Avatar
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    You made those pull-ups look easy. Nice job Sunny!!

  5. #7220
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    You made those pull-ups look easy. Nice job Sunny!!
    Thanks, Mac. Two more weeks at this weight and then add another 2.5. I’m so excited to see my pullups progressing again !
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #7221
    FREAK cook's Avatar
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    Quote Originally Posted by Mac View Post
    You made those pull-ups look easy. Nice job Sunny!!
    Yeah I just looked at some of your videos and pictures(so that's what instagram is) some great training shots.I believe I saw the great Ed Coan in one of them.Keep up the good work Sunny.

  7. #7222
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Yeah I just looked at some of your videos and pictures(so that's what instagram is) some great training shots.I believe I saw the great Ed Coan in one of them.Keep up the good work Sunny.
    Thanks, cook!

    Yes, that is the GOAT in the pics you saw! That seminar was in November and he handed off 149 to me for a lifetime bench PR! And yesterday I took that PR of 149 and took it for a ride...for FIVE triples! I’m pretty confident I could open with 149 at my next meet. :-)
    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. #7223
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/19 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side with no rest between sides/sets

    Squats:
    bar x 1 10-sec descent plus 10 regular speed reps
    95 x 5
    95 x 5
    116 x 5
    138 x 3
    138 x 3
    149 x 3
    160 x 3
    3 x 171 x 3 - this was rough but got er done

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    10 x 221 x 1 - with 60-90 sec between pulls. Cake walk!! Adding weight next week!!

    Skipped RDLs

    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
    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. #7224
    FREAK cook's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, cook!

    Yes, that is the GOAT in the pics you saw! That seminar was in November and he handed off 149 to me for a lifetime bench PR! And yesterday I took that PR of 149 and took it for a ride...for FIVE triples! I’m pretty confident I could open with 149 at my next meet. :-)
    5 triples yes that would be an easy opener

  10. #7225
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    5 triples yes that would be an easy opener
    Yes it would! But you know, I have like more than 30 weeks until my planned meet and I fantasize about opening with 160. On a good day I have that for a legit paused double. So I’m not THAT far off.
    2016 RX Member of the Year & March 2015 Member of the Month
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  11. #7226
    OLYMPIAN Sunnyday's Avatar
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    Monday 5/21 upper body training

    So...yeah...my “plan” today was paused 4x4 bench with 140 just like last week but NOOOOO! LOL!!!!!!!

    read on, my friends...

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    127 x 4
    138 x 4 - flew like a warmup weight so you know what happened next!
    143 x 5 - PR! - vid of this set on IG and FYI it is hilarious cuz my poor spotter was like wtf!
    3 x 143 x 4 - cuz I wasn’t about to burn myself out this early in the week and miss my heavy triples on Friday cuz that’s when I had originally planned to hit a PR LOL! But these 4s were truly feeling like cake.

    - TBH, that 143 x 5 went up so easy that I had 1-2 more reps in the tank!

    Floor press:
    3 x 50s x 6

    Wide grip pullups:
    5 x BW+27.5 x 5 - added an extra set from last week...I think. My logbook said I did 4 sets last week. Aaaaanyway, these were cake and I’m adding weight next week woo hoo go me

    seated Y press:
    3 x 30s x 6

    Incline DB press:
    3 x 40s x 8

    reverse DB fly:
    3 x 20s x 12

    Six ways:
    3 x 5s x 8

    30 min walk at home
    Last edited by Sunnyday; 05-21-2018 at 05:33 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

  12. #7227
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    Awesome!

  13. #7228
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Awesome!
    Thanks, cook! It really was an awesome training sesh!
    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. #7229
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 5/22 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
    2 x 105 x 4
    4 x 116 x 4

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 207 x 1 - with about 45 sec rests, up a couple of pounds from the last few weeks

    RDLs:
    3 x 135 x 8

    Walking lunges:
    3 x 25s x 8/leg

    Abs n calves n hams n quads giant set:
    3 rounds, no rest between exercises or sets
    Ab wheel x 15
    Seated leg curl 50 x 15
    Leg extension 50 x 15
    Horizontal calf machine 130 x 15

    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 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

  15. #7230
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 5/23 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
    3 x 132 x 5 - dropped another work set to rest up for 3x3 PR attempt on Friday

    Inverted rows:
    3 x BW x 12

    Meadows rows:
    3 x +40 x 8/side

    Seated neutral grip rows:
    3 x 90 x 8

    Decline DB pullovers:
    3 x 55 x 8

    30 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

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