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  1. #7636
    OLYMPIAN CHILDOFGOD's Avatar
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    glad to hear u had a great time back in ur gym young lady
    MY LORD OF LORDS!!!

  2. #7637
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    glad to hear u had a great time back in ur gym young lady
    Thanks COG. It’s great to be back!
    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. #7638
    OLYMPIAN Sunnyday's Avatar
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    I killed legs today

    10 min warmup on the stationary bike

    dynamic stretching & mobility work

    Lying leg curl:
    2 x 20 x 20
    4 x 40 x 12

    Seated leg press:
    55 x 10
    70 x 10
    85 x 10
    3 x 100 x 10

    Seated leg curl:
    4 x 55 x 10

    DB SLDL:
    4 x 30s x 12

    Sissy squats:
    4 x BW x 10

    Bulgarians:
    4 x BW x 10/leg

    Leg extension:
    4 x 55 x 10

    Donkey calves:
    4 x 220 x 10

    Finished with 20 minutes on the bike

    Still pain free on the bike but not totally comfortable. Beats “running” with my arms on the elliptical though.
    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

  4. #7639
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 6/23 chest and shoulders stuff

    10 minutes on the stationary bike

    dynamic stretching and mobility work

    Superset (4 rounds):
    Face pulls 60x12, even reps paused
    straight arm pulldowns 60x12

    Smith floor press:
    2 x bar+20 x 10
    bar +50 x 10
    bar+60 x 8
    3 x bar+70 x 5

    Incline press:
    70 x 10
    85 x 10
    100 x 10

    Reverse pec dec:
    3 x 45 x 10

    Pec dec:
    3 x 45 x 10

    OHP:
    3 x 45 x 10

    Lateral raise machine:
    3 x 30 x 8
    1 x 30 x 8 drop 20 x 8 drop 10 x 20
    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. #7640
    OLYMPIAN CHILDOFGOD's Avatar
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    lookin' good young lady
    MY LORD OF LORDS!!!

  6. #7641
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    lookin' good young lady
    Thanks, COG. Long way to go
    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. #7642
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 6/24

    Smoked legs!! This time with BFR (blood flow restriction).

    If you need some extra spice added to your leg day (or any day), give this a try! HIGHLY RECOMMEND!! John Meadows has a YouTube video all about it. I don’t have the fancy tourniquets so I just used my Rogue Voodoo Floss. I haven’t written about this before but I have been using this technique to regain the lost size in my legs and any idiot can see the noticeable growth in my legs the last 4 weeks! I lost about 2” and since introducing BFR to my 3x/week leg routine I’ve put on close to an inch! My PT encouraged me to try this a month ago and I thought I had nothing to lose because I was already shrinking at an alarming rate. Some benefits: a whole lot of work in a very short amount of time, MASSIVE help with recovery and injury comeback, and the pump is second to none!! Heads up, this is major PAIN though so don’t try this if you’re not into pain. You’re welcome!

    warmup: 10 min stationary bike

    dynamic stretching and mobility work

    all exercises done with BFR, on at the beginning of set and off as soon as the last rep of the last set ends. For unilateral exercises, tourniquet on only the working leg and removed before starting the other leg. About 10-20 seconds rest between working sets on everything.

    Kneeling leg curl:
    2 warms without BFR
    5 x 20 x 12 left leg
    4 x 20 x 12 right leg

    Unilateral leg press:
    4 x 25 x 15 right leg
    5 x 25 x 15 left leg

    Seated leg curl:
    4 x 55 x 12

    DB SLDL:
    4 x 30s x 10

    Sissy squats:
    4 x BW x 10 - this with BFR sucked soooooo baaaadddd! LOL

    Bulgarians:
    5 x BW x 10 left
    4 x BW x 10 right

    Leg extension:
    4 x 55 x 12 last set yelled and cussed my PT LOLLLLLLL

    Donkey calves:
    4 x 220 x 10


    In other good news I noticed the stationary bike seems to be helping my foot and hip pain. Today was the first day on about a year that I haven’t had excruciating foot pain Still hurts but not as horrible so that’s encouraging!
    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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