Page 504 of 506 FirstFirst ... 4404454494502503504505506 LastLast
Results 7,546 to 7,560 of 7577
  1. #7546
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Quote Originally Posted by Mac View Post
    Holy cow... did you have time to spend with the kids that day!

    Great workout
    LOL, Mac!

    Really it wasn’t THAT long! Just the arm things were done in about 30 minutes. I only rest about 30-45 sec between arm sets and the way I set up the routine there’s minimal time between exercises. Start to finish including warmup and cardio and I’m done in 2 hours. My longest day in the gym is 3 hours start to finish.
    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. #7547
    Administrator Mac's Avatar
    Join Date
    Jul 2009
    Posts
    9,462
    Rep Power
    2147926

    Default

    I don't rest long between sets either as I am not using a weight that I can't do 10 reps with. Those days of marathon workouts for me are long gone. I like to do about 20 sets and then go back home as it's so crowded these days unless I go at 9pm.

  3. #7548
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Quote Originally Posted by Mac View Post
    I don't rest long between sets either as I am not using a weight that I can't do 10 reps with. Those days of marathon workouts for me are long gone. I like to do about 20 sets and then go back home as it's so crowded these days unless I go at 9pm.
    Ah. Yeah, I remember those days at my last gym when things were so crowded. I don’t miss that at all!!
    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. #7549
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Monday 11/11 upper body, back focus

    Tim Anderson’s 5 resets
    some extra hip and back mobility and stretches per the chiro
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, pull aparts

    Wide grip pullups:
    3 x BW+7.5 x 5 - up 2.5# from last week

    Planks:
    4 x BW x 60 sec hold

    Calf tri-set (4 rounds): bumped up weights on all these
    Donkey calves 210 x 8
    Seated calves 60 x 10
    Tibialis 15 x 12

    Superset 1 (4 rounds):
    Hyperextensions - 10 x 8
    Reverse hypers - 50 x 8

    Superset 2 (4 rounds):
    Wide grip upright rows - 45 x 10
    Meadows rows - 45 x 8/side

    Superset 3 (4 rounds): THIS SUPERSET IS BOMBBBB!!
    Reverse grip 1-arm lat pulldowns - 70 x 8/side
    Reverse grip seal row - 95 x 8

    Superset 4 (4 rounds):
    1-arm DB rows 45 x 8/side
    Decline plate pullovers 35 x 10

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 11-11-2019 at 05:21 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. #7550
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Tuesday 11/12 legs, focus on quads

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise - +15 (holding DB between feet) x 15
    floor crunch - BW x 15

    Posterior chain superset (4 rounds):
    Hyperextensions - 10 x 8
    Reverse hypers - 50 x 8

    Calves tri set (4 rounds):
    Donkey calves 220 x 8
    Seated calves 60 x 10
    Tibialis 15 x 12

    Lower body superset 1 (4 rounds):
    Banded reverse pull throughs - 70 x 12
    Banded kickbacks - BW x 15/leg

    Lower body superset 2 (4 rounds):
    Banded squats - BW x 10 + 10 3-count pulses
    Lunges (holding onto pole for balance) - BW x 12/leg

    Lower body superset 3 (4 rounds):
    Unilateral 45-degree leg press - 1 plate x 12/leg
    Hack squats - sled x 12

    Lower body superset 4 (4 rounds):
    Sissy squats - 25 x 10
    Bulgarians - BW x 12/leg

    FST-7 Leg extension:
    7 x 75 x 10, 30 sec between sets - up 5# from last week

    Finished with 20 minutes on the elliptical
    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. #7551
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    537
    Rep Power
    2147614

    Default

    awesome workouts u're havin' young lady, keep it up
    MY LORD OF LORDS!!!

  7. #7552
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    awesome workouts u're havin' young lady, keep it up
    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

  8. #7553
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Wednesday 11/13 upper body, chest & shoulders focus

    Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
    Hip mobility stuff
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, band pull aparts

    Calves tri-set (4 rounds)
    Donkey calves 210 x 8
    Seated calves 60 x 10
    Tibialis 15 x 12

    Core superset (4 rounds):
    Planks - BW x 60 sec hold
    Reverse hypers - 50 x 8
    Hyperextensions 10 x 8

    Reverse grip pullups:
    3 x BW+7.5 x 5 - up 2.5# from last week

    Over & back presses:
    4 x 45 x 12

    Wide grip upright rows:
    4 x 45 x 12

    Smith floor press, with slow negative and pause at bottom:
    +50 x 12
    +60 x 10
    +70 x 8
    +80 x 6

    Incline press:
    55 x 8
    70 x 8
    85 x 8
    100 x 8

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

    Seated Y press:
    4 x 20s x 8

    Front BB raise:
    4 x 35 x 10

    Machine lateral raise:
    4 x 30 x 12

    Incline side-lying DB lateral raise:
    4 x 5 x 12/side

    Six ways:
    4 x 5s x 8

    Finished with 20 minutes on the elliptical
    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. #7554
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Thursday 11/14 legs, focus on hammies

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs superset (4 rounds):
    Cpt chair knee raise +15 x 15
    Traditional floor crunch BW x 15

    Calves tri-set (4 rounds):
    Donkey calves 210 X 8
    Seated calves 60 x 10
    Tibialis 15 x 12

    Back superset (4 rounds):
    Hypers - 10 x 10
    Reverse hypers - 50 x 8

    Superset 1 (4 rounds):
    Banded reverse pull throughs 70-100 x 12, increasing weight each set
    Banded kickbacks - 15/leg

    Superset 2 (4 rounds):
    Unilateral 45-deg leg press - 1 plate x 12/leg
    Banded squats - BW x 10 + 10 3-count pulses

    Superset 3 (4 rounds):
    Smith step ups - +50 x 10/leg
    RDL pulses - 35# plate x 20

    Superset 4 (4 rounds):
    Adductors 50 x 15
    Abductors 30 x 15

    Been walking with a cane due to the cold weather which makes my joints are extra grindy. Skipped cardio.
    Last edited by Sunnyday; 11-14-2019 at 09:01 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

  10. #7555
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Friday 11/16 upper body, arm focus

    Tim Anderson’s 5 resets
    Nick Tumminello’s upper body warmup
    Chiro prescribed stuff
    Banded face pulls, over & back stretch, pull aparts, straight arm pulldowns

    Core superset (4 rounds):
    Planks - BW x 60 sec hold
    Hypers - 10 x 10
    Reverse hypers - 50 x 8

    Calves tri-set (4 rounds)
    Donkey calves 210 x 8
    Seated calves 60 x 10
    Tibialis 15 x 12

    A little shoulder touch up:
    Front bb raise: 4 x 20 x 15
    Lateral raise machine: 4 x 20 x 15
    Rev fly on pec fly machine, overhand - 35 x 15

    Neutral grip pullups:
    3 x BW+7.5# x 5 - up 2.5# from last week

    A little back touchup
    Straight arm pulldowns 4 x 50 x 15
    Face pulls 4 x 50 x 15

    DB hammer curl, sitting backwards against lat pulldown:
    4 x 15s x 12, up 2 reps from last week

    Standing bb curl:
    4 x 45 x 8

    Incline DB curl:
    palms up eccentric, palms down concentric
    4 x 15s x 8

    Rope pressdown:
    4 x 50 x 10

    DB French press:
    4 x 35 x 12, going up in weight next week

    Attempted body weight dips in place of seated tricep press. Got 6 reps and the pec tear was like NO! The tris were fine with it and could have handled 12 reps. Vid posted on my IG page. Wait another month and try again with the dips.

    Tricep press machine:
    4 x 115 x 12

    CG pushups:
    4 x BW x 15

    Finished with 20 minutes on the elliptical
    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. #7556
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Monday 11/18 upper body, back focus

    Tim Anderson’s 5 resets
    some extra hip and back mobility and stretches per the chiro
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, pull aparts

    Wide grip pullups:
    4 x BW+7.5 x 5 - up another set from last week

    Planks:
    4 x BW x 60 sec hold

    Calf tri-set (4 rounds): bumped up weights on all these
    Donkey calves 210 x 10
    Seated calves 60 x 12
    Tibialis 15 x 15

    Superset 1 (4 rounds):
    Hyperextensions - 10 x 10
    Reverse hypers - 50 x 10

    Superset 2 (4 rounds):
    Meadows rows - 45 x 10/side
    Wide grip upright rows - 45 x 10

    Superset 3 (4 rounds):
    Reverse grip seal row - 95 x 8
    Reverse grip 1-arm lat pulldowns - 70 x 8/side


    Superset 4 (4 rounds):
    1-arm DB rows 45 x 10/side
    Decline plate pullovers 35 x 10

    Finished with 20 minutes on the elliptical
    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. #7557
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Tuesday 11/19 legs, focus on quads

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise - +15 (holding DB between feet) x 15
    floor crunch - BW x 15

    Posterior chain superset (4 rounds):
    Hyperextensions - 10 x 8
    Reverse hypers - 50 x 8

    Calves tri set (4 rounds):
    Donkey calves 210 x 10
    Seated calves 60 x 12
    Tibialis 15 x 15

    Lower body superset 1 (4 rounds):
    Banded reverse pull throughs - 70 x 12
    Banded kickbacks - BW x 15/leg

    Lower body superset 2 (4 rounds):
    Banded squats - BW x 10 + 10 3-count pulses
    Lunges (holding onto pole for balance) - BW x 12/leg

    Lower body superset 3 (4 rounds):
    Unilateral 45-degree leg press - 1 plate + 10 x 12/leg
    Hack squats - sled x 12

    Lower body superset 4 (4 rounds):
    Sissy squats - 25 x 10
    Bulgarians - BW x 12/leg

    FST-7 Leg extension:
    7 x 75 x 10, 30 sec between sets

    Finished with 20 minutes on the elliptical
    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. #7558
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    537
    Rep Power
    2147614

    Default

    awesome workouts young lady, keep up the great work
    MY LORD OF LORDS!!!

  14. #7559
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    awesome workouts young lady, keep up the great work
    Thanks COG. I aim to
    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

  15. #7560
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,398
    Rep Power
    2147943

    Default

    Wednesday 11/20 upper body, chest & shoulders focus

    Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
    Hip mobility stuff
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, band pull aparts

    Calves tri-set (4 rounds)
    Donkey calves 210 x 10
    Seated calves 60 x 12
    Tibialis 15 x 15

    Core superset (4 rounds):
    Planks - BW x 60 sec hold
    Reverse hypers - 50 x 10
    Hyperextensions 10 x 10

    Reverse grip pullups:
    4 x BW+7.5 x 5 - up another set from last week

    Over & back presses:
    4 x 45 x 12

    Wide grip upright rows:
    4 x 45 x 12

    Smith floor press, with slow negative and pause at bottom:
    +50 x 12
    +70 x 8
    +70 x 10
    +90 x 8 - could be a PR?

    Incline press:
    55 x 10
    70 x 10
    85 x 10
    100 x 10

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

    Seated Y press:
    4 x 20s x 10

    Front BB raise:
    4 x 35 x 10

    Machine lateral raise:
    4 x 30 x 12

    Incline side-lying DB lateral raise:
    4 x 5 x 12/side

    Six ways:
    4 x 5s x 8

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 11-20-2019 at 11:08 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 504 of 506 FirstFirst ... 4404454494502503504505506 LastLast

Posting Permissions

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