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  1. #7726
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,620
    Rep Power
    2147975

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    Sunday 3/7

    Mobility work at home before meal 1

    Warmup - same as yesterday, just a quick full body flush
    short rests 20-30 sec
    cpt chair knee raise 3x15
    cable crunch 3x60x15
    Side planks 3x60 sec holds/side
    Front planks 3x60 sec holds
    Face pulls 3x60x10, even reps paused
    Straight arm pulldowns 3x60x10
    Low cable row 3x60x10
    Lat pulldown 3x60x10
    Reverse hypers 3x30x10
    Glute kickbacks 3x30x15/side

    Shin box 10 each direction
    Banded 4 stretch 2 min/side
    Hip circle lateral walks 3x15 each direction
    some banded rocking
    Full squat hold 2 min
    Lateral lunges 3x10/side
    Banded good mornings 3x10

    Lying leg curl:
    4 x 20 x 10


    Unilateral leg press on assisted dip machine:
    55 x 10/leg
    70 x 10/leg
    4 x 85 x 10/leg

    Air squats:
    5 x BW x 10 with short rests - left leg didn’t like this, kept shaking afterward even though I’m not even challenging the muscles with this. Whatever

    RDLs:
    4 x bar x 10

    I could tell pulling from the floor wasn’t happening so I opted for rack pulls about 6” from the floor


    Rack pulls:
    2 x 95 x 1
    2 x 115 x 1
    2 x 135 x 1
    4 x 145 x 1 - post-COVID PR
    I would have done more but the last pull felt wonky and I could tell I was losing sensation in my left leg.

    Leg extension:
    3 x 50 x 10

    Decided I’d had enough. Took a 30-minute walk/hobble around my neighborhood. Felt good to get outside in the sun.

    Tomorrow is supposed to be cold but the rest of the week is supposed to get in the 60s. Means I will be walking outside which is cool.
    Last edited by Sunnyday; 03-07-2021 at 07:28 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. #7727
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    1,399
    Rep Power
    2147667

    Default

    nice big workout day u had, glad u got through it. and yes walkin' outside is great to do
    MY LORD OF LORDS!!!

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