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Thread: Sunnyday's Training Journal
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10-13-2017, 07:42 AM #6826
I like your glute circuit.I am trying to think of a similar one for abs.I have been doing a rope pulldown crunch type exercise on my lat pulldown.I need about 3 more good ab exercises to put together a circuit.You got any good ideas?
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10-13-2017, 08:48 AM #6827
Sure do! This is one I used to do as a circuit:
Hanging knee raise (or leg raise)
Rope pulldown crunch
reverse crunch
Weighted ball crunch
rep scheme: 20, 15, 12, 10, 8, 6 without stopping. So first round every exercise 20 reps, then 15, etc.
Basically I take 2 upper and 2 lower exercises and maybe one oblique move. Start out high reps and/or longer time, move through each exercise without stopping between exercises or rounds, and keep dropping the reps/time. Lotsa work in a short amount of time and abs totally fried by the end.
I've also substituted ab wheel, front/side planks for varying times, and windshield wipers.Last edited by Sunnyday; 10-13-2017 at 08:49 AM.
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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10-13-2017, 09:52 AM #6828
Do you have a dip or parallel bars? Try doing some static pike holds and leg lifts trying to touch your feet to the ceiling. If you don't bust a hernia, you'll get some fantastic results.
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10-13-2017, 09:54 AM #6829
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10-13-2017, 11:12 AM #68302016 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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10-13-2017, 12:27 PM #6831
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10-13-2017, 12:36 PM #6832
That's exactly what I was looking for.I haven't kept my journal updated because I don't want to sound like I am whineing but allow me to whine for a minute.What began as an amusing clicking sound in my right hip 4 years ago has progressed to 24hr a day pain.Doc says that hip will eventually have to be replaced.I told her not for a few years so she gave me 2 different pain meds and said let her know when.I am laying off all leg work until the end of the year but upper body is going great.I have been hitting everything upper twice a week and have just recently started hitting abs every day.This circuit I want to hit after each workout and maybe a few times a week when I just have some extra time.Thanks Sunny you are the best.
Last edited by cook; 10-13-2017 at 12:38 PM.
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10-13-2017, 12:59 PM #6833
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10-13-2017, 01:40 PM #6834
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10-13-2017, 04:28 PM #6835
Sorry to hear you have a hip issue too. I was told the same by several docs: hip replacement. I gave them all the middle finger as you know. And yeah, a few good days followed by one or several not so good days is par for the course.
Glad I could help with the ab workout.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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10-13-2017, 04:31 PM #6836
Friday 10/13 upper body training
dynamic warmup
Bench press (competition style, pause bottom/top, reset shoulders, repeat):
Bar x 5
65 x 5
85 x 5
105 x 5
115 x 3
125 x 3
135 x 3
3 x 143 x 3 - this time I got vid of a full set, unlike last week when my phone died after the first rep lol
Neutral grip pullups:
4 x BW+35 x 5
Close grip bench ss incline DB curl:
85 x 10 ss 20s x 10 (4 rounds)
60 min walk at home2016 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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10-14-2017, 05:11 PM #6837
Saturday 10/14 lower body
Dynamic warmup
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
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
135 x 3
3 x 145 x 3 cuz I couldn't groove a good bar path until the 3rd set LOL
155 x 3
165 x 3
171 x 3 PR! Vid posted. Looked a LOT easier than it felt I tell you.
Rack deads:
Cuz pulling off the floor after a squat PR my body was like just say no LOL
135 x 1
155 x 1
175 x 1
195 x 1
215 x 1
3 x 225 x 1 with about 90 sec between pulls. Had planned more but just didn't have it in me after squatting
60 min walk at homeLast edited by Sunnyday; 10-14-2017 at 05:12 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
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10-16-2017, 06:33 PM #6838
Monday 10/16 upper body training
dynamic warmup
Bench press (competition style pause bottom/top, reset shoulders, repeat):
bar x 5
65 x 5
85 x 5
105 x 5
115 x 4
125 x 4
3 x 135 x 4
Wide grip pullups
3 x BW+35 x 5
Seated Y press:
4 x 15s x 10
Incline DB press ss chest supported DB rows:
25s x 10 ss 25s x 10 (4 rounds)
Leaning DB lateral raise:
4 x 15 x 12/side
60 min walk at home2016 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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10-17-2017, 03:40 PM #6839
Tuesday 10/17 lower body
Dynamic warmup
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
Ab wheel ss horizontal calf machine:
15 ss 130 x 12 (4 rounds)
Squats (competition style, below parallel):
bar x 5
75 x 5
95 x 5
115 x 5
135 x 5
145 x 4 - had a rough time getting below parallel due to tight hip, decided to stop there
RDLs (to try to loosen up a bit):
4 x 115 x 8
Sumo deads:
135 x 1
155 x 1
175 x 1
195 x 1
8 x 205 x 1 with 60 sec rests, went beautifuly, felt like it should. vid posted on IG.
60 min walk at home2016 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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10-18-2017, 02:35 PM #68402016 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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