Page 507 of 507 FirstFirst ... 7407457497505506507
Results 7,591 to 7,604 of 7604
  1. #7591
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    633
    Rep Power
    2147620

    Default

    Quote Originally Posted by Sunnyday View Post
    New fitness PR!

    Latest estimated VO2 max is 44!! That’s the top 5% for my age group and gender! Really proud of my crippled self!
    awesome job, young lady
    MY LORD OF LORDS!!!

  2. #7592
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    awesome job, young lady
    Thanks COG
    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. #7593
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Hey fam!

    Do I have an update for you!!

    Bobby, the owner of Exile Fitness, loves to hook his members up with new toys. He’s determined to establish Exile as the raddest gym on the planet. WELL!!!!...Yesterday was like Christmas- no better, like THREE Christmases LOL!!

    I was minding my own monkey business with my eyes closed hitting an intense set when a friend taps me on the shoulder. I looked up like dude this better be good or I will legit scalp you with my bare hands. But he knows me and he like everyone else at Exile knows you don’t interrupt someone busting out a set unless their car is being towed or something of that caliber. So I figured this had to be epic and he was so justified in doing that. He grabs me by the forearm and pulls me over where I can see the front door. Lo and behold, there’s a forklift bringing in a brand spanking new WENNING BELT SQUAT!

    People I am not exaggerating we were all like little girls watching Dad bring the new Barbie playhouse in on Christmas morning! All of us hugging each other and fist bumping, running over to Bobby to shake his hand. This piece of equipment kkcked up the already hype vibe in the gym to fleek level!

    Us monkeys at Exile lined up to test drive it. The hype on the Wenning is real! It IS all that, peeps! Even the smallest member at Exile is going to have legs too big to walk with!

    There’s a post about it on my Instagram page if anyone wants to see it btw.
    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

  4. #7594
    Administrator Mac's Avatar
    Join Date
    Jul 2009
    Posts
    9,465
    Rep Power
    2147928

    Default

    That's awesome Sunny.

    I can feel your excitement. Reminds me of the time I brought in the first power rack in my gym, we were like giddy kids wanting to test it out.

    Enjoy!

  5. #7595
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Quote Originally Posted by Mac View Post
    That's awesome Sunny.

    I can feel your excitement. Reminds me of the time I brought in the first power rack in my gym, we were like giddy kids wanting to test it out.

    Enjoy!
    Haha, yes you get it, Mac!

    It’s been like a busy deli counter at the belt squat the last 24 hours. “NOW SERVING NUMBER 26!”
    LOL!! My friend and his buddy did 25 sets each last night after the crowd disappeared. I couldn’t believe it when I saw the two of them walking in today to train shoulders!
    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

  6. #7596
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    633
    Rep Power
    2147620

    Default

    wow, it sound awesome, glad u r enjoyin' ur new toy at the gym Sunny
    MY LORD OF LORDS!!!

  7. #7597
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Tuesday 2/4 legs

    Tim Andersonís 5 resets
    Nick Tumminelloís lower body warmup
    Some extra chiro and PT prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise BW x 15
    Floor crunch - BW x 15

    Seated leg press:
    1 x 100 x 100 paused at lockout but no stopping

    Calves tri set (4 rounds):
    Donkey calves 320 x 8
    Seated calves 50 x 10
    Tibialis 5 x 12

    Lower body superset 1 (4 rounds):
    reverse pull throughs - 50 x 12
    kickbacks - BW x 15/leg

    Lower body superset 2 (4 rounds):
    unilateral leg press - sled x 12/leg
    Belt squat - carriage x 12

    Lower body superset 3 (4 rounds, changing cam setting each set- gets harder each set):
    Strive leg extension 50 x 12
    Strive seated leg curl 50 x 12

    Finished with 30 minutes on the elliptical. VO2 max estimated at 46, top 1% for my age group and gender. Canít complain about that!
    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. #7598
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Monday 2/24 upper body, back focus

    Iím trying a new routine with mobility work first thing in am at home. Fingers crossed

    Warmup 10 min elliptical

    Banded over & backs, 3 x 20
    Band pull-aparts, 3x20

    Wide grip pullups:
    5 x BW+15 x 5 - added a set from last week

    Planks:
    4 x BW x 60 sec hold

    Superset 1 (4 rounds):
    Face pulls - 50 x 12, even reps paused
    Straight arm pulldowns - 50 x 12

    Superset 2: (4 rounds):
    Meadows rows - 50 x 8/side
    Wide grip upright rows - 55 x 8

    Superset 3 (4 rounds):
    Reverse grip 1-arm lat pulldowns - 80 x 8/side
    Reverse grip seal row - 95 x 8

    Finished with 30 minutes on the elliptical

    BW 111.5
    Estimated VO2 max 47
    HRV 74 (unusually low for me)
    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. #7599
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    633
    Rep Power
    2147620

    Default

    Great job, young lady
    MY LORD OF LORDS!!!

  10. #7600
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    Great job, young lady
    Thanks, COG
    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. #7601
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Tuesday 2/25 legs

    Mobility work done at home first thing in am

    10 minute warmup on the elliptical

    superset 1 (4 rounds):
    Hanging knee raise BW x 15
    Floor crunch - BW x 15

    Superset 2 (4 rounds):
    Donkey calves 320 x 8
    Seated calves 50 x 10
    Tibialis 5 x 12

    superset 3 (4 rounds):
    reverse pull throughs - 50 x 12
    kickbacks - BW x 20/leg

    superset 4 (4 rounds):
    unilateral leg press - sled x 12/leg
    Hack squat - sled x 12

    superset 5 (4 rounds):
    Strive leg extension 70 x 8
    Strive seated leg curl 70 x 8

    superset 6 (4 rounds):
    Adductors 50 x 10
    Abductors 50 x 10

    Finished with 30 minutes on the elliptical
    Last edited by Sunnyday; 02-25-2020 at 03:09 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

  12. #7602
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Wednesday 2/26 upper body, chest & shoulders focus

    10 minute warmup on the elliptical

    Superset (4 rounds):
    Face pulls 50 x 12, even reps paused
    Straight arm pulldowns 50 x 12

    Reverse grip pullups:
    5 x BW+15x 5 - Added a set from last week

    Over & back presses:
    4 x 45 x 12

    Bench press:
    3 x bar x 10
    2 x 56 x 10
    1 x 56 x 43 (AMRAP) for the final attempt in the gymís bench contest

    Incline press:
    4 x 70 x 12

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (4 rounds)

    Seated Y press:
    4 x 20s x 10

    Machine lateral raise:
    3 x 30 x 12
    1 x 40 x 8 drop 30 x 9 drop 20 x 10 drop 10 x 10

    Six ways:
    3 x 5s x 8

    Running late, skipped 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

  13. #7603
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    633
    Rep Power
    2147620

    Default

    nice work, don't skip cardio to much young lady
    MY LORD OF LORDS!!!

  14. #7604
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,433
    Rep Power
    2147947

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    nice work, don't skip cardio to much young lady
    Thanks for your concern, COG. As you can see from a few posts ago, my body weight is 111 lbs at 5’2”. My stage weight is between 104-106. At just 5-7 lbs ABOVE my stage weight (puts me at approximately 8-9% bodyfat by BodPod) and also a VO2 max of 47 measured just 2 days ago (the top 1% of my gender/age group), I think it’s safe to say I can afford to skip a day or even a month of cardio
    Last edited by Sunnyday; Yesterday at 04:31 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

Page 507 of 507 FirstFirst ... 7407457497505506507

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •