Page 466 of 516 FirstFirst ... 366416456464465466467468476 ... LastLast
Results 6,976 to 6,990 of 7740
  1. #6976
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Friday 1/12 upper body training

    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
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    127 x 3
    5 x 138 x 3 - 2-count pauses
    put on slingshot
    149 x 3 - was cake, decided to go for a rep PR
    149 x 6!!! - EPIC PR!! Naturally my videographer neglected to start the vid and missed the whole set grrr
    149 x 5 - got the vid but missed the 6th rep sooooo not posting a fail.

    Spent so much time benching I only had time for a quick arm superset

    Close grip bench ss incline DB curl:
    95 x 8 ss 20s x 10 (4 rounds)

    And that was all she wrote.

    Upper body was pretty trashed which was cool. I don’t need tris or pecs to squat tomorrow lol
    Last edited by Sunnyday; 01-12-2018 at 10:23 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

  2. #6977
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    work it girl!
    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. #6978
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Saturday 1/13 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side

    Squats:
    bar x 5
    95 x 5 - happy I only felt the need to do one set at this weight yay!
    115 x 5
    135 x 5
    5 x 145 x 3 - up a couple pounds from last week with the same number of sets. All pain free, I’ll take it.

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    190 x 1
    10 x 200 x 1 - at 60-90 sec intervals. Pain free and moved smoothly. Let’s see where this goes over the next few weeks

    RDLs:
    135 x 8
    145 x 8
    155 x 8
    165 x 8 - PR for weight AND reps! Woot!
    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. #6979
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    EF7E9167-1E39-44E8-8E42-6A09ACEDA6DC.jpg

    ^mmmm hmmmmm. This is me AF.
    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. #6980
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Monday 1/15 upper body training

    Gym was packed cuz of the holiday. Took me quite a while to get a bench. Commercial gym woes are real.

    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
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    4 x 127 x 4 - up 6# from last week and I could have gone up another 5#

    Wide grip pullups:
    BW+25 x 5
    BW+30 x 5
    BW +25 x 5

    Seated Y press:
    3 x 20s x 8

    Incline DB press ss DB row:
    40s x 6 ss 40s x 6
    40s x 8 ss 40s x 8
    40s x 10 ss 40s x 10

    Leaning DB lateral raise:
    3 x 15 x 12/side

    20 min walk at home
    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. #6981
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Tuesday 1/16 lower body training

    Once again, I got the 5am call that schools were opening 2 hours late. Shut my alarm off and went back to bed. Got to the gym late because of the delay and the gym was packed with every parent in the county doing the same.

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side without resting between sides/sets

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    4 x 135 x 4 - moved even better than last week, and pain free.

    Sumo deads:
    135 x 5
    155 x 5
    175 x 1
    8 x 187.5 x 1 with 30 sec rest before I started setting up for the next pull, so probably 45 sec at most between pulls.

    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

    Standing calves:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom
    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

  7. #6982
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Wednesday 1/17 upper body training

    Schools closed. Again. Nice. (Not)

    dynamic warmup

    Inverted rows:
    3 x BW x 12

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 5
    65 x 5
    85 x 5
    105 x 5
    116 x 5
    1 x 127 x 5 - 2 count pauses
    5 x 121 x 5 - 3 count pauses

    Neutral grip pullups:
    3 x BW+35 x 5

    Arnolds:
    3 x 25s x 8

    Floor press:
    30s x 8
    35s x 8
    40s x 8
    45s x 8

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (3 rounds)

    Incline side-lying DB lateral raise:
    3 x 5 x 10/side

    Skipped the walk
    Last edited by Sunnyday; 01-17-2018 at 06:23 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

  8. #6983
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Thursday 1/18 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side - feeling more confident with these every week

    Squats:
    bar x 5
    2 x 95 x 5
    116 x 5
    5 x 132 x 5 - up another 5 lbs and moved nicely without pain

    Sumo deads:
    135 x 1
    155 x 1
    8 x 175 x 1 - at 30 sec intervals feeling easy peasy

    Trap bar farmer’s walk:
    3 x 105 up and back across the weight area
    first 2 sets sucked, third set I got it together, pulled my head out of my butt, and got werk done. Vid posted on IG which doesn’t look too shabby. Next steps do this beltless and with more weight
    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. #6984
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    great job, young lady. even with the schools closed, u seem to still hit the gym. nice
    Thanks for the kind words, COG. I do what I have to do to get it done
    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. #6985
    FREAK cook's Avatar
    Join Date
    Apr 2009
    Location
    Ft.Worth Texas
    Posts
    8,681
    Rep Power
    2147955

    Default

    I'm going to start doing farmers walks.Im glad you mentioned those.Im stillhaving hip problems but I think I could do those.

  11. #6986
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by cook View Post
    I'm going to start doing farmers walks.Im glad you mentioned those.Im stillhaving hip problems but I think I could do those.
    I hated farmers walks the first time I did them last week. They’re growing on me now that I’ve got the hang of the exercise. I might even turn this into a fun gym challenge for our gym crew.
    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. #6987
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    1/19 upper body training

    On a time crunch with my boy coming back from an overnight field trip at noon. I made it work. And I still managed to completely trash my upper body, yuh! Read on...

    dynamic warmup

    Face pulls:
    even reps paused with a hard 1-sec squeeze
    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
    65 x 5
    85 x 5
    2 x 105 x 5 - couldn’t get warmed up
    116 x 3 - usually do these for 5 but wasn’t happening today
    127 x 3
    4 x 132 x 3 - kept hammering sets of 3 until the last rep began to slow down
    popped on a SlingShot and hammered this out and it was sooooo fun!
    138 x 6 - this was so easy I could have done 12, but knowing I did more last week I decided to go up
    143 x 8 - YES EIGHT!!! After the planned 6th rep I knew I had 3-4 more reps in me so I did 2 more LOL
    149 x 6 - with still 2 in the tank! Wooooo!

    Had to stop there and get my son

    Dropped off the kiddo with dad who was home by this time.

    Went back to the gym. On the way back I kept thinking why 132 had felt so heavy today for my raw work when I can usually hit that weight pretty easy. And I kept coming back to not keeping my upper back tight enough, which is why the SlingShot helped so much. Soooooo, naturally I planned to hammer my back for the rest of today’s training, duh! Soooo...got back to the gym and proceeded to go apeshit on my upper body, with special attention to my back LOL

    Close grip bench ss incline DB row:
    65 x 8 ss 20s x 8
    85 x 8 ss 20s x 8
    85 x 10 ss 20s x 8 - arms were pretty trashed but I told them shut up and train

    Decline DB row:
    I’ve been using a 50 lately. Decided to step up my game...
    55 x 8 - PR
    60 x 8 - PR
    65 x 8 - PR
    65 x 10 PR


    Decline DB pullover:
    same thing here, usually use a 50. Put on my big girl panties...
    2 x 55 x 8
    1 x 55 x 10
    back was hella pumped

    Meadows rows:
    +30 x 8/side
    2 x +40/side
    every part of my back was on fiiiiiiiiirrrrre after that!

    Left the gym thinking I’ve been short changing my back all this time. Sorry, back, it won’t happen again.

    Lying here on the sofa and thinking I am not sure whether I will be able to pick up a water botle tomorrow let alone put a bar on my back and squat. Then I started thinking, pffft, but if I keep this up for a bunch of weeks my back will be hyoooooge.
    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. #6988
    OLYMPIAN AlexG's Avatar
    Join Date
    Dec 2009
    Location
    The High Castle
    Posts
    872
    Rep Power
    2147686

    Default

    Quote Originally Posted by Sunnyday View Post
    I hated farmers walks the first time I did them last week. They’re growing on me now that I’ve got the hang of the exercise. I might even turn this into a fun gym challenge for our gym crew.
    Two thumbs up on the Farmer's Walk, another is Walking Lunges w/ DBs.
    Starting out is the easy part, keeping your form/balance towards the end is the challenging part.
    Now there's something you don't see everyday. ~ Deep Rising (1998)

  14. #6989
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by AlexG View Post
    Two thumbs up on the Farmer's Walk, another is Walking Lunges w/ DBs.
    Starting out is the easy part, keeping your form/balance towards the end is the challenging part.
    I used to do walking lunges with 40s! But that was seven years ago while heavily drugged on pain killers and muscle relaxers. You could’ve hit me in the head with a 2x4 and I would have laughed at you! Now...not so much. Now that I’m completely drug free the pain coming out of the bottom from a walking lunge is too much on most days. Fingers crossed I can do these regularly again one day.
    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. #6990
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Playing catchup here LOL

    Saturday 1/20 lower body training

    Dynamic warmup

    Bulgarians:
    3 x BW x 10/side

    Squats:
    bar x 5
    95 x 5
    116 x 5
    132 x 5
    5 x 149 x 3

    Sumo deads:
    135 x 1
    155 x 1
    10 x 200 x 1 - at 60 sec intervals. should’ve felt easy but these were rough!

    Was all I had time for.
    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 466 of 516 FirstFirst ... 366416456464465466467468476 ... 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
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.36907 seconds
  • Memory Usage 7,377KB
  • Queries Executed 28 (?)
More Information
Template Usage (44):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (5)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (4)pagenav_pagelink
  • (4)pagenav_pagelinkrel
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (80):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_postinfo_query
  • fetch_postinfo
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • fetch_postattach_query
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • bbcode_img_match
  • postbit_imicons
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates