Results 4,891 to 4,905 of 7739
Thread: Sunnyday's Training Journal
-
07-27-2015, 01:15 PM #48912016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
07-27-2015, 01:41 PM #4892
Monday...legs
Offseason for my little swimmers! That is good AND bad. The good is they've earned a much-needed break from daily swimming. The bad is trying to get them out of the house and get to the gym. My husband is working from home today, still trying to recover from upper respiratory crud and eye infections in both eyes. So after feeding everyone a late breakfast I left the kids home with him. Won't have that luxury tomorrow.
Got to the gym later than I'd hoped, Started with...
Nick Tumminello's lower body warmup
blessing in disguise that I got there late: my girl Dkress was beside me doing DB plie squats standing on two aerobic steps. So I warmed up while she finished those then we did hip thrusts together. She starts loading the bar to 135 and I'm like ummm...maybe I'll just work beside you. She convinces me U can hip thrust 135 if I can but I'm skeptical. So while she's doing sets with 135 I take the 35# curl bar and start working my way up to 85 x 12 which is the max I've ever done. Then I'm like f-it, I want 135 even if it's just a few reps. Here's how the whole thing went down on my end:
Hip thrusts:
35 x 12
55 x 12
85 x 12
105 x 12 (PR #1)
125 x 10 (PR #2)
125 x 12 (PR #3 for reps)
135 x 8 (PR #4 LOL)
^I was already shot from a 2-day swim championship over the weekend, after all those hip thrusts I was TOAST! But tickled to find out I could hip thrust that much.
Decided to just ditch my plan for this leg day and go with the flow.
Kneeling leg curl:
2 warms
2 x +20 x 8 each leg
2 x +30 x 8
Freemotion squat:
50 x 6
80 x 6
100 x 6
4 x 120 x 6
Cybex leg extension:
1 warm
4 x 70 x 10
No cardio.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
-
07-27-2015, 04:44 PM #48932016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
07-28-2015, 12:47 PM #4894
Last edited by PFEPerformance; 07-28-2015 at 12:48 PM.
~Lorrie ~ Mediocrity is NOT an option! ~
-
07-28-2015, 04:49 PM #48952016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
07-28-2015, 05:10 PM #4896
Tuesday...chest and shoulders
Crazy stuff going on at home. It's my mad rush to play catch-up with household things now that swim team has ended and before everybody else realizes it's back to school shopping season. Sports physicals for the kids, catching up on housework, clothes shopping, mom/dad doc visits, flower beds overgrown with weeds again...Oh, and most importantly trying to find a responsible babysitter while our oldest is at the beach so my hubby and I can have a much needed date night. Just crazy, crazy times. All good though.
Kids in tow and after last time when my kid threw a toy because of the crowd getting too close to him, I wanted to get this done as fast as I could
Express warmup of this n that
Over & back presses:
25 x 12
35 x 12
3 x 45 x 12
^getting bored with these but overhead pressing -standing or seated - hurts my low back.
Flat DB press:
30s x 6
35s x 6
40s x 6
45s x 6
50s x 6
55s x 6
60s x 6 - yay me, yay me
Incline DB flyes:
3 x 40s x 8
Incline bb:
bar x 10
65 x 10
75 x 10
85 x 10
75 x 15 (rest paused 10, 3, 2)
Leaning DB lateral raise ss incline side-lying DB lateral raise:
25 x 12 ss 5 x 12 (3 sets)
Reverse DB flyes leaning on incline bench:
20s x 8 overhand grip ss 20s x 8 neutral grip (3 sets)
Six ways:
2 x 8s x 8
1 x 8s x 8 plus 30 partials
No cardioLast edited by Sunnyday; 07-28-2015 at 05:12 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
-
07-29-2015, 07:23 AM #4897
Wtf is going on in here?
when I did hip thrusts I always figured people would look at me funny...or creepy. But they didn't....bet 1/2 didn't have a clue what I was doing, lol.Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
-
07-29-2015, 08:22 AM #4898
There is small bunch at my gym doing hip thrusts regularly. Because we're the biggest and strongest in the gym nobody looks at us funny. Heh heh. Anybody who turns their nose up at hip thrusts just has to take a peek at Bret Contreras' testimonials page. That's all the convincing I needed. All of Bret's clients do hip thrusts.
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
-
07-29-2015, 01:04 PM #4899
-
07-29-2015, 01:35 PM #4900
-
07-29-2015, 01:46 PM #49012016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
07-29-2015, 01:57 PM #4902
Wednesday...abs and lots of rehab
Today is my daughter's last full day of her summer geometry class. Just a half day tomorrow. Been a looong four weeks.
Today's gym focus was making up for lost time on the rehab end of things. I spent over an hour foam rolling and stretching and doing mobility drills. Oh my. Lol. Hip and low back are still screaming at me from weeks of neglect. Just a few more weeks of limited gym time and the kids will be back in school.
After the hour-plus of rehab...
Ab wheel rollouts:
3 x 20
Cpt chair hanging knee raise:
3 x BW x 25
Weighted ball crunch:
Bend backward over stability ball, touch medicine ball to floor behind, crunch up
3 x 12 x 25
Side planks:
3 x BW x 60sec hold each side
Front planks:
3 x BW x 60sec hold
No cardio.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
-
07-30-2015, 05:28 PM #4903
Thursday...legs
I said on another thread yesterday that I was going to murder my legs today. I beat last week's leg day for sets/reps/weights and last week was already brutal. Kids had to help me back to the car. Chiro said wtf happened to you? I said leg day...nothin' you can't fix. LOL!
Nick Tumminello's warmup plus some chiro-prescribed mobility work
Skipped calves last week so this week I was determined to train them to pulp.
Donkey calves:
2 warms
5 x 3 pps x 12
1 x 3 pps x 12 plus 25 partials out of the bottom -yeeeeooowwww!
each set ss with 30 reps dorsiflexion using opposite foot for resistance
DB lying leg curl:
did sets of 10 last week, the extra 2 reps/set were no joke
3 warms
35 x 12 plus 5-sec isohold
35 x 12 plus 10-sec isohold
35 x 12 plus 15-sec isohold
35 x 12 plus 20-sec isohold
35 x 12 plus 25-sec isohold
35 x 12 plus 30-sec isohold
Split squats a la Smith machine:
15 x 12 each leg
25 x 12
35 x 12
45 x 12 each leg then another 12/leg without resting (24 total/leg)
55 x 10 each leg then another 10/leg without resting (20 total/leg)
65 x 10 each leg then another 10/leg without resting (20 total/leg and up from 16 total last week)
75 x 8 each leg then another 8/leg without resting (16 total/leg and up from 12 total last week)
Duck squats in the Smith:
2-sec pause on toes, no lockout at top
55 x 8
65 x 8
75 x 8 this was my max last week
85 x 8
Leg press:
2 pps x 10 feet centered plus 10 calf raises, repeat 2 more times without stopping for a total 30 each (2 sets)
Good mornings:
had nuthin' left, dropped the weight down buuut reduced rest priods to 30 sec and kept the same super slow tempo as last week
3 x 45 x 12
No cardio. Couldn't have done it even if I wanted to.
25 working sets. Legs butchered like canned dog food.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
-
07-30-2015, 05:34 PM #4904
-
07-30-2015, 05:37 PM #49052016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
Bookmarks