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  1. #7576
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Forest Hill, MD
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    Monday 12/9 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

    Planks:
    4 x BW x 60 sec hold

    Calf tri-set (4 rounds):
    Donkey calves 220 x 8
    Seated calves 70 x 10
    Tibialis 20 x 12

    Superset 1 (4 rounds):
    Wide grip pullups BW+10 x 5
    Reverse hypers 60 x 10

    Superset 2 (4 rounds):
    Meadows rows 45 x 8/side
    Wide grip upright rows 55 x 8

    Superset 3 (4 rounds):
    Reverse grip seal row 95 x 8
    Reverse grip 1-arm lat pulldowns 75 x 8/side

    Superset 4 (4 rounds):
    1-arm DB rows 50 x 8/side
    Decline plate pullovers 40 x 8

    Finished with 30 minutes on the elliptical
    Last edited by Sunnyday; 12-09-2019 at 05:09 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

  2. #7577
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,396
    Rep Power
    2147943

    Default

    Tuesday 12/10 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 BW x 20
    Floor crunch - BW x 20

    Calves tri set (4 rounds):
    Donkey calves 220 x 8
    Seated calves 70 x 10
    Tibialis 20 x 12

    Lower body superset 1 (4 rounds):
    Banded reverse pull throughs - 60 x 12
    Banded kickbacks - BW x 20/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 (5 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
    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

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