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  1. #7291
    OLYMPIAN Sunnyday's Avatar
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    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 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

  2. #7292
    OLYMPIAN Sunnyday's Avatar
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    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 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

  3. #7293
    OLYMPIAN CHILDOFGOD's Avatar
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    nice job young lady
    MY LORD OF LORDS!!!

  4. #7294
    OLYMPIAN Sunnyday's Avatar
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    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

  5. #7295
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice job young lady
    Thanks, COG. Remember I am not young, I am old...and quite proud of it.
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #7296
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, COG. Remember I am not young, I am old...and quite proud of it.
    Younger than some! ;-)
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  7. #7297
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    Younger than some! ;-)

    Haha, yes, that is also true.
    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. #7298
    OLYMPIAN Sunnyday's Avatar
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    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

  9. #7299
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, COG. Remember I am not young, I am old...and quite proud of it.
    well i don't see u as old, young lady. u do so much then others ur age and even better. so that's why i call u young
    MY LORD OF LORDS!!!

  10. #7300
    OLYMPIAN Sunnyday's Avatar
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    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 home
    Last 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

  11. #7301
    OLYMPIAN Sunnyday's Avatar
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    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

  12. #7302
    OLYMPIAN Sunnyday's Avatar
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    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 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

  13. #7303
    OLYMPIAN Sunnyday's Avatar
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    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

  14. #7304
    OLYMPIAN CHILDOFGOD's Avatar
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    GREAT WORK young lady
    MY LORD OF LORDS!!!

  15. #7305
    FREAK cook's Avatar
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    Quote Originally Posted by Sunnyday View Post
    You know it’s going to be a good squats n deads training day when you walk in the gym and IT IS EMPTY!!!!
    Bill Starr worked at several different colleges and he told me Friday afternoon was always his favorite time to train at the school gym because everyone was always gone to happy hour.

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