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Thread: Sunnyday's Training Journal
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06-18-2018, 10:46 PM #7261
Sunday 6/17 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
3 x 149 x 3
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
221 x 1
3 x 232 x 1 with 60-90 sec between pulls. Had planned 6 singles but they got progressively worse so I stopped there
RDLs cuz my sacrum needed these sooo bad:
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
20 min walk at home plus a few sets of BW walking lunges for good measure2016 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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06-18-2018, 10:48 PM #7262
Monday 6/18 upper body training
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
3 x 143 x 4 - moved terribly slow and felt a lot heavier than usual so I stopped at 3 sets instead of my planned 4
Floor press:
3 x 40s x 8 - dropped these down in weight and up in reps considering how 143 felt on bench
Wide grip pullups:
3 x BW+30 x 5
seated Y press:
3 x 25s x 8
Incline DB press:
3 x 35s x 8
reverse DB fly:
3 x 15s x 12
Six ways:
3 x 5s x 8 plus added 20 partials at the end of set 3
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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06-19-2018, 02:26 PM #7263
Tuesday 6/19 lower body training
Woke up feeling rough and my HRV app told me the same. Everything felt twice as heavy as it should. Still got things done.
Dynamic warmup
Front squats:
2 x bar x 5
2 x 65 x 5
85 x 5
4 x 105 x 4
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 209 x 1 - felt more like 290 ugh! Took as much time as I needed between sets around 90 sec) instead of my planned 45 sec rests. At least it wasn’t painful and not so heavy that it was stapled to the floor. I’ll take it.
RDLs:
3 x 135 x 8
Skipped walking lunges, feeling way too unstable for that move :-/
I had hoped to do some Smith machine split squats in place of the walking lunges but it was occupied and I now have kids in childcare so my time has been cut in half
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 12
Leg extension 50 x 12
Horizontal calf machine 130 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
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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06-21-2018, 11:53 AM #7264
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06-21-2018, 02:20 PM #72652016 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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06-21-2018, 04:34 PM #7266
I was supposed to wave or something but forgot how to do it haha
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06-21-2018, 06:24 PM #7267
Thursday 6/20 lower body training
It has been nearly a month since I trained on a Thursday!
Dynamic warmup
Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
116 x 5
3 x 138 x 5 - went ok
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 193 x 1 - with about 20-30 sec rest then start next setup, so about 30-40 sec between pulls. Did the minimum because it felt more like 298. Don’t know why
Nothing new or noteworthy so no new IG vids
Pistol squats (assisted):
3 x 5/leg
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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06-22-2018, 05:27 AM #7268
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06-22-2018, 07:15 PM #7269
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146988
How much do you vary your routine, Sunny? A little? A lot?
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06-22-2018, 08:24 PM #7270
Sometimes a lot, most of the time just a little. I’m still doing a progressive overload for the three powerlifts. Recently I’ve had to drop exercises due to time constraints so adding those exercises back in is variation enough for now.
It’s also hard trying to vary things between my physical limitations and the fact that I train in a gym similar to a limited Planet Fitness. That said, if my goal was growing or improving my physique (or prepping for a show), I’d be varying exercises a lot more.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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06-23-2018, 12:46 PM #7271
Friday 6/22 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
75 x 5
75 x 5
100 x 5
116 x 5
127 x 3
138 x 3
149 x 3
3 x 151.5 x 3 - all I could do with a childcare time crunch, had to keep moving
3 x 165 x 3 - with SlingShot
Neutral grip pullups:
3 x BW+42.5 x 5 - PR!!
Ran out of time. Had to retrieve my boy from childcare...read on.
HOWEVER! My 9-y.o. desperately wanted to see what it is I do, live and in person instead of on a video. So I let her follow me around today. She was amazed, impressed, and wants to start lifting with me as soon as the gym will let her in the weight area. Really cool!!
20 min walk at homeLast edited by Sunnyday; 06-26-2018 at 09:44 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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06-24-2018, 01:18 PM #7272
Awesome your daughter is wanting to start training
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06-26-2018, 07:05 AM #7273
- Join Date
- Jun 2018
- Location
- Canada
- Posts
- 1
- Rep Power
- 0
Great Job! I am really impressed with you and your spirit.
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06-26-2018, 08:40 AM #72742016 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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06-26-2018, 02:11 PM #7275
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