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Thread: Sunnyday's Training Journal
11-10-2019, 08:08 AM #7546
Holy cow... did you have time to spend with the kids that day!
11-10-2019, 08:20 AM #7547
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.
11-10-2019, 11:48 AM #7548
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.
11-10-2019, 02:01 PM #7549
Yesterday, 05:19 PM #7550
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
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; Yesterday at 05:21 PM.