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  1. #7441
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep it up, 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

  2. #7442
    OLYMPIAN Sunnyday's Avatar
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    Saturday 9/7 lower body

    Tim Anderson’s 5 resets
    Ton of mobility work
    Bunch of prescribed scoliosis exercises

    After over an hour doing all of the above I really wasn’t up for much but I still made it a productive little session

    Capt chair knee raise ss traditional floor crunch:
    15 ss 15, 3 rounds

    unilateral leg press on assisted dip machine:
    1 x 55 x 15/leg
    3 x 70 x 15/leg

    Pistol squats on assisted dip machine:
    3 x 55 x 8/leg

    Unilateral leg extension:
    30 x 8/leg
    30 x 10/leg
    30 x 12/ leg
    30 x 15/leg - Rest paused to get all the reps and turning shades of plaid

    Unilateral seated leg curl:
    30 x 8/leg
    30 x 10/leg
    30 x 12/ leg
    30 x 15/leg - rest pausing to get to 15 and yelling all the way LOL

    Donkey calves:
    3 x 90 x 10

    Finished with 20 minutes on the stationary bike
    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. #7443
    RX MEMBER hifrommike65's Avatar
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    Sunny, what is you optimum length of workout?

  4. #7444
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunny, what is you optimum length of workout?

    I prefer 3 to 3.5 hours. That includes mobility work (undoing the effects of the 35 minute commute to the gym), warmup, weights, and 20 minutes of cardio. Plus at least 6 bathroom trips because, well, 3 kids.
    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. #7445
    RX MEMBER hifrommike65's Avatar
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    So you bring your children to the gym w/ you? If so, what do they do?

  6. #7446
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    So you bring your children to the gym w/ you? If so, what do they do?
    No childcare at Exile and they’re too old to go in my last gym’s childcare Thankfully they’re in school now
    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. #7447
    OLYMPIAN Sunnyday's Avatar
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    Monday 9/9 upper body stuff

    mobility work, prescribed scoliosis exercises, and Tim Anderson’s 5 resets

    Bench press (competition style):
    bar x 10
    77 x 5
    77 x 5
    99 x 5
    3 x 110 x 5 with 2-count pauses

    Seated Y press:
    3 x 25s x 8

    Leaning DB lateral raise:
    3 x 20 x 8/side

    Cable curl ss v-bar pressdown:
    50 x 8 ss 50 x 8 (3 rounds)

    Wide grip pullups:
    3 x BW x 5

    Finished with 20 minutes on the stationary bike
    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. #7448
    RX MEMBER hifrommike65's Avatar
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    Sunnyday, are you working with a doctor for scoliosis exercises? A PT?

  9. #7449
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Sunnyday, are you working with a doctor for scoliosis exercises? A PT?
    Yes, working with a California doc who is helping me with exercises, out of the kindness of his heart, behind the scenes and free of charge.
    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. #7450
    OLYMPIAN Sunnyday's Avatar
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    Monday 9/16 lower body

    Tim Anderson’s 5 resets
    Ton of mobility work
    Bunch of prescribed scoliosis exercises

    Reverse crunch ss traditional floor crunch:
    15 ss 15, 3 rounds

    An all-unilateral leg day just for giggles

    Bulgarians:
    3 x BW x 10/leg

    Pistol squats on assisted dip machine:
    3 x 40 x 10/leg

    unilateral leg press on assisted dip machine:
    3 x 85 x 10/leg

    Unilateral leg extension:
    3 x 30 x 10/leg

    Unilateral seated leg curl:
    3 x 30 x 10/leg

    Donkey calves:
    3 x 90 x 10/leg

    Tibialis:
    3 x 20/leg with opposite foot for resistance

    Finished with 20 minutes on the stationary bike
    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. #7451
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the awesome job, young lady
    MY LORD OF LORDS!!!

  12. #7452
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the awesome job, young lady
    Thanks for stopping by, 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

  13. #7453
    RX MEMBER hifrommike65's Avatar
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    Are you training for a powerlifting competition, Sunnyday?

  14. #7454
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by hifrommike65 View Post
    Are you training for a powerlifting competition, Sunnyday?
    Hahahahaha!!!


    Sigh. Sad to say I believe my powerlifting days are over, just as I was getting warmed up
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  15. #7455
    OLYMPIAN CHILDOFGOD's Avatar
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    ur powerliftin' days may be over Sunny, yet u'll always be hittin' the weights
    MY LORD OF LORDS!!!

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