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Thread: Sunnyday's Training Journal
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06-29-2018, 05:14 PM #72912016 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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06-29-2018, 05:19 PM #7292
LOL, people! Not quite!
I was benching today and who walks in and starts benching near me? IFBB Pro Lisa Auckland. <3 That cartoon fits her totally! Years after she has retired from powerlifting and competitive bodybuilding, she is still freaky strong! I’m still trying to get there. :-/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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06-29-2018, 06:37 PM #7293
Friday 6/29 upper body training
Not a lot of time. Got the basics done.
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
2 x 151.5 x 3 - felt slow on the first set and slower on the second. Stopped there
3 x 165 x 3 - with SlingShot
Neutral grip pullups:
3 x BW+42.5 x 5
Ran out of time. Sigh. One day I will train arms again.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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06-30-2018, 01:03 PM #72942016 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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06-30-2018, 06:32 PM #7295
OK my RX people, here’s breaking news from Sunny’s world.
I just checked my email and behold, there is an announcement that regristration opened for a local powerlifting meet on October 6. Regristration opened LAST WEDNESDAY
Me: HOWWWWWWWW?????? Sunny was NOT a happy camper about this news. No, no, and no.
This is news to me because I like to be ready for these things, discuss them with the hubby, etc, etc. Not this time. Arrrrgh. Not happy they just threw this out there with no notice. These meets usually fill up same day so I was hella upset!
Went to the registration page and THANKFULLY and FOR THE FIRST TIME IN 3 YEARS the registration wasn’t already full. Good grief. And whew!
So I’m all signed up. October 6, full power, at Exile Fitness in Rosedale, MD. Come and support me, I’ll be one of the first to lift at 9 am.
All that said, with my hip acting the way it has, I might just squat and deadlift light-ish and focus on crushing bench. Not sure how this will play out but I won’t push squats so I can save myself for my fave lift. Playing this whole thing by ear2016 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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06-30-2018, 11:00 PM #7296
- Join Date
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As usual, no communication at all (I guess they want us to read their mind). Glad you found out in time, & best of luck at the competition.
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07-01-2018, 12:00 AM #7297
Actually it’s not “as usual.” The Maryland state chairman has always been great at giving a heads up. I’m wondering whether this was out of his control. I’ve heard mixed things about this meet director, so maybe it was his doing?
Now that I’ve cooled down about it, I’m just glad I saw it within minutes of it posting so that I could get in. As I think of it, there aren’t many 52 kg lifters so even if I had been shut out of registration I wouldn’t doubt a kind and carefully crafted email would probably get me in.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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07-02-2018, 06:44 PM #7298
Monday 7/2 upper body training
REALLY pleased at how well training went today!
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
4 x 143 x 4 - moved VERY well!
Floor press:
3 x 40s x 8 - back up in weight yay! I had dropped this to 35s
Wide grip pullups:
3 x BW+35 x 5 - PR!!
seated Y press:
3 x 25s x 8
Incline DB press:
3 x 40s x 8
reverse DB fly ss incline DB fly:
20s x 12 ss 20s 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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07-03-2018, 05:15 PM #7299
Tuesday 7/3 lower body training
Hip was feeling great! HRV said go f&&& s&&& up! Annnd then my son decides he needs to have multiple meltdowns during childcare. Sigh. So this is all I got done between going back and forth and waiting for a squat rack. Sigh. Welp, tomorrow I can train uninterrupted because I won’t have the kids in tow.
Dynamic warmup
Leg extension:
30 x 8
40 x 8
3 x 50 x 8
50 x 8 drop 40 x 8 drop 30 x 8
Lying leg curl:
30 x 8
40 x 8
3 x 50 x 8
50 x 8 drop 40 x 8 drop 30 x 8
Leg press calves:
8 x 150 x 8
Squats (to competition depth btw):
bar x 10
2 x 75 x 5
2 x 95 x 5
116 x 5
138 x 4
149 x 4
(I had planned 4x4, oh well)
Helped a 180 lb, 18-yo lacrosse player on bench press. Coach told him go do 4 sets of singles at 225 and he got pinned under his first attempt (idiot coach for not knowing his athlete well enough). So I gave him a few tips and helped him get past his sticking point, maybe took 10 lbs off at most on set 2 and maybe just 5 lbs on set 3. So we talked about 10 minutes while I was changing out of my squat shoes and knee sleeves and into my knee socks and deadlift shoes, and then I asked him did he want to try a fourth set. So the kid sets up like he’s done it for years and absolutely SMOKES his last single with no help. He easily had another 10 lbs in him! He was elated! :-)
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
Time was up in childcare:-(
Did some BW walking lunges in my pool.
The really great news is I tried a little breaststroke kicking in my pool and IT DIDN’T HURT AT ALL! That is PHENOMENAL! I tried it once when we moved in 5 years ago and it was without a doubt the worst pain I’ve ever felt, 10/10, and swallowed a lot of water from the shock of the pain, hadn’t tried it since. So people this is a HUGE deal! Very happy! And worth not getting in all my planned training today!Last edited by Sunnyday; 07-03-2018 at 05:16 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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07-04-2018, 02:00 PM #73002016 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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07-04-2018, 03:58 PM #7301
Wednesday 7/4 upper body training
Better than expected training sesh today!
dynamic warmup
Face pulls (even reps paused):
30 x 12
40 x 12
3 x 50 x 12
Straight arm pulldiwns:
3 x 50 x 10
Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
2 x Bar x 10
2 x 75 x 5
100 x 5
116 x 5
127 x 5
5 x 132 x 5 - These reps moved VERY WELL! Also the first time in weeks I’ve had the time and strength to hit 5x5 and I’ll take it!
Reverse grip bb rows:
3 x 135 x 8
Meadows rows:
3 x +30 x 8/side
Inverted rows:
3 x BW x 12
Seated neutral grip rows:
3 x 110 x 8
Decline DB rows:
haven’t had the time to do these in weeks!
3 x 30 x 8/side with no rest between sides/sets
Decline DB
3 x 45 x 8
walked and did step
ups and walking lungetub the pool2016 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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07-09-2018, 11:23 PM #7302
Thursday 7/5 lower body training
Dynamic warmup
Squats:
bar x 1 x 10 sec descent then 10 regular speed reps
2 x 95 x 5
2 x 116 x 5
3 x 138 x 5 - went ok. Would have done more but kids were in chiclcare so my time was limited
Sumo deads:
135 x 1
155 x 1
175 x 1
6 x 195 x 1 - with about 20-30 sec rest then start next setup, so about 30-45 sec between pulls. No pain but felt heavier than it should
RDLs:
3 x 135 x 8
Time was up, had to get the kids
Finished the rest at home
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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07-09-2018, 11:26 PM #7303
Friday 7/6 upper body training
Once again, my time was limited with the kids in tow. Just the basics.
Dynamic warmup
Face pulls: -even reps paused
30 x 12
40 x 12
3 x 50 x 12
Straight arm pulldowns:
3 x 50 x 10
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
2 x 151.5 x 3 - moved ok, a little better than previous weeks
2 x 165 x 3 - with SlingShot
1 x 171 x 3 - with SlingShot - rep PR! I’ve hit this for a single but never a triple!
Neutral grip pullups:
3 x BW+42.5 x 5
And that was all she wrote2016 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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07-09-2018, 11:34 PM #7304
Sunday 7/8 lower body training
Kids had a swim meet on Saturday so I moved my training to Sunday. Just 2 more weeks of this and life gets a little closer to normal
Dynamic warmup
Squats:
bar x 1 10-sec descent plus 10 regular speed reps
95 x 5
95 x 5
116 x 5
138 x 3
149 x 3
2 x 160 x 3 - these felt OK so I thought I’d try to match my rep PR at this weight
1 x 160 x 6 - REP PR! I cannot believe this went as well as it did! Vid posted on IG. Well this WAS my 5RM but no longer! Calculated 1RM is 193 which just so happens to be the number I’m hoping to squat at my next meet! I was worried about opening with 171 but this confirms to me that I’m selling myself short if I don’t go for it.
Sumo deads:
I kept these conservative on the weight considering I just did max effort on squats
135 x 1
155 x 1
175 x 1
195 x 1
210 x 1
6 x 221 x 1 - with a little over 60 sec between pulls. No pain on these OR the squats
No pain but I was tired and all of the above took longer than I had planned. Headed home for some family time by the pool.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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07-09-2018, 11:36 PM #7305
Monday 7/9 upper body training
My HRV app told me to go eff it up, so I did LOL
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 5
138 x 4
4 x 143 x 4 - moved VERY well and with self handoffs because the gym was empty!
Floor press:
3 x 40s x 8
Wide grip pullups:
3 x BW+35 x 5 - should have done 4 sets but was worried about time
seated Y press:
3 x 25s x 8
Incline DB press:
3 x 40s x 8
reverse DB fly ss incline DB fly:
20s x 12 ss 20s x 12
Six ways:
3 x 5s x 8 plus added 20 partials at the end of set 32016 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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