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Thread: Sunnyday's Training Journal
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11-14-2017, 06:18 PM #68712016 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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11-14-2017, 06:24 PM #6872
Tuesday 11/14 lower body
Training sucked all kinds of ass today. Still recovering from a long, excruciating drive 2 Saturdays ago.
Dynamic warmup
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
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
145 x 3 - felt ok to here
155 x 3 - not horrible but slower than I would have liked. While the movement felt ok, the wzlk back into the rack did not, and the same with walking around after the lift. Decided to stop there.
RDLs:
3 x 135 x 8
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
2 x 215 x 1 with 60 sec rests, felt rough and extremely heavy. Decided to stop there
60 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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11-15-2017, 11:58 AM #6873
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11-16-2017, 12:15 AM #6874
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
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11-16-2017, 08:33 PM #6875
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
crystal-ball.jpg
Mac knows all, sees all, is all.
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11-16-2017, 08:42 PM #6876
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11-17-2017, 04:13 PM #6877
Friday 11/17 upper body training
Just 2 days out from meeting Ed Coan and Stan Efferding!
dynamic warmup
Face pulls:
even reps paused with a 1-sec squeeze
40 x 12
50 x 12
60 x 12
Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
116 x 5
127 x 5
130 x 5 - PR #1 for paused 5s
132 x 5 - PR #2 for paused 5s, vids of both PRs posted on IG
Neutral grip pullups
3 x BW+37.5 x 5
And that was all I had time for today.
60 min walk at home
Off from training tomorrow due to my kids’ biggest swim meet of the year, that our club is hosting.
Sunday I have a 2-hour drive to VA for the big seminar. Pray for me that the hip holds up because I really want to lift at this event and not hobble around like an old lady non-lifter.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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11-17-2017, 06:57 PM #6878
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11-17-2017, 07:36 PM #6879
Thanks, Mac!
NC?! Will be praying for you, Mac!
We’re seriously considering a move in that direction too! Either NC, SC, or GA. All depends on where the kiddo goes to college.Last edited by Sunnyday; 11-17-2017 at 07:37 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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11-17-2017, 08:52 PM #6880
I am fed up with the winters here in Ohio. While it's better than it was in Erie PA, with all the lake effect snow, it's damned cold.
I won't even have a gym for 10 miles but it'll be worth the solitude and once again having my own home. I hate putting my money in somebody's else home, like this one.
The dumbbells will be my iron partners for a while and there is a big detached building where I plan to have my own, some day.
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11-17-2017, 11:14 PM #6881
I am right there with you on the cold! I have always loved the cold. But something changed in me since last winter. This season’s first cold snap I looked at my husband and said, “I’m done.” My joints just can’t take it like they once did. He arrived at that point last year. So yeah, we’re looking.
I’ve done that 10-mile commute to a gym. Once you get used to it, it’s not so bad. Like you said, worth it to get the other things that are important to you. Like owning your own place.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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11-19-2017, 03:46 PM #6882
- Join Date
- Feb 2009
- Posts
- 11,832
- Rep Power
- 2146989
There's a downside. I'm going to sell next year & get out from under a stiff property tax bill which I am about to pay for this year. Spoiler alert: I'm leaving the town I live in as soon as I retire from my school, which should be in about 18 months, so I don't want the house hanging over my head at that point. But I'm not a fixer-upper type, & prefer a good rental that someone else takes care of. However, I could not get a good rental where I live, so I had to buy.
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11-19-2017, 03:53 PM #6883
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11-19-2017, 03:55 PM #6884
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11-20-2017, 06:27 PM #6885
Monday 11/20 upper body training
dynamic warmup
Skipped Face pulls and bench press. Recap of my awesome weekend soon
Wide grip pullups
3 x BW+35 x 5
Seated Y press:
4 x 15s x 10
Leaning DB lateral raise:
4 x 15 x 12 each side
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Stretch pushups:
3 x BW x 10
60 min walk at homeLast edited by Sunnyday; 11-20-2017 at 06:27 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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