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  1. #7666
    OLYMPIAN CHILDOFGOD's Avatar
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    great workout girly i did my workout on my birthday this pass Monday at 50 yrs young.
    MY LORD OF LORDS!!!

  2. #7667
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great workout girly i did my workout on my birthday this pass Monday at 50 yrs young.
    Thanks, COG. And belated happy birthday
    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. #7668
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, COG. And belated happy birthday
    thx u, young lady just think, we're the only 2 young ladies still here on this board. crazy huh?
    MY LORD OF LORDS!!!

  4. #7669
    OLYMPIAN Sunnyday's Avatar
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    Monday 7/27 lower body with BFR

    10 min warmup on the stationary bike

    dynamic stretching & mobility work - took an extra long time to get things moving

    **10 second rest between all sets**

    Seated leg curl:
    2 x 30 x 20 without BFR
    4 x 50 x 15

    Unilateral seated leg press:
    5 x 55 x 15 left
    4 x 55 x 15 right

    BB RDL:
    4 x 95 x 15

    Donkey kick:
    5 x 30 x 15 left
    4 x 30 x 15 right

    Glute circuit with heavy band (no rest between sides/exercises):
    4x15 side lying clam then 4x15 side lying abduction
    4x14 reps single leg glute bridge then 4x15 hip extension on elbows
    4x15 single leg swing ss 4x15 reps fire hydrant
    **did 5 sets of everything on the left

    Adductors:
    4 x 50 x 15

    Abductors:
    4 x 50 x 15

    Spanish squats: new for me, still getting used to these but HIGHLY RECOMMEND!
    4 x BW x 15 much easier on the knees than sissies or hacks if you need some variety

    Leg extension:
    4 x 50 x 15

    Seated calves:
    4 x +25 x 15

    Tibialis:
    4 x 15

    Donkey calves:
    4 x 180 x 15

    Abs finisher (4 rounds):
    Cpt chair knee raise x 15
    Traditional floor crunch x 15
    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. #7670
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 7/28 chest and shoulders stuff

    10 minutes on the stationary bike

    dynamic stretching and mobility work

    Superset (4 rounds):
    Face pulls on floor 60x8 paused reps
    straight arm pulldowns 60x12

    Comp bench, 2-count pauses all reps/sets:
    2 x bar x 5
    2 x 65 x 5
    85 x 5
    4 x 95 x 5

    Incline bb: haven’t done this with free weight in soo long! Taking my timr ramping this up
    Bar x 5
    2 x 65 x 5
    2 x 85 x 5

    Reverse pec dec:
    4 x 50 x 8

    Stretch pushups:
    4 x BW x 15

    Bradford press:
    4 x 45 x 8

    Pec dec:
    4 x 50 x 8

    Seated Y press:
    4 x 25s x6

    Seated lateral raise machine:
    4 x 40 x 8

    Icarian standing lateral raise:
    4 x 40 x 8

    Front plate raise:
    4 x 25 x 8
    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

  6. #7671
    OLYMPIAN CHILDOFGOD's Avatar
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    awesome workouts, keep it up girly and i see that u like that bike alot, lol
    MY LORD OF LORDS!!!

  7. #7672
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    awesome workouts, keep it up girly and i see that u like that bike alot, lol
    Thanks, COG. The rebuild is going really nicely.Yesterday someone pointed out the noticeable shoulder growth and I was like AWWWWWW!

    Much as I used to hate all forms of cardio, I’m thankful to have the bike now. Back when I competed I wasn’t able to lean over OR bring my left leg up enough to pedal. Now that I can’t walk OR do the elliptical at all but CAN bring my leg up enough, at least I have some way of getting some repetitive movement in my hip. It doesn’t burn half the calories compared to the elliptical which totally sucks but it’s still movement.
    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

  8. #7673
    OLYMPIAN Sunnyday's Avatar
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    Thursday 7/30 upper body with back focus

    warmup 10 min stationary bike

    mobility work and dynamic stretching

    Planks 4 x BW x 1 minute holds

    Banded lateral walks 4 x 10 each direction without stopping
    Banded kickbacks 4 x 15/leg

    4 rounds:
    Face pulls lying on floor touch thumbs to floor 60 x 12
    Straight arm pulldowns 60 x12

    Bradford press:
    4 x 55 x 8

    Reverse DB fly:
    4 x 20s x 12

    Inverted rows with comp bench grip:
    4 x BW x 12 - up 2 reps from last week which is super cool

    Had planned to use the Smith machine for floor presses but some numbskull broke it (very rare for this gym where ppl take serious care of equipment and we will quickly report anyone we see abusing our toys). There are 4 other Smiths but this one is the best one for floor presses so I switched my plan to DB floor press. Blessing in disguise!!

    DB floor press with legs straight not bent:
    2 x 30s x 5
    35s x 5
    2 x 40s x 4
    2 x 45s x 4 - post COVID PR!!
    I think I will keep these in for a while until I plateau, then switch to barbell. We’ll see

    Reverse grip pullups:
    4 x BW+15 x 5 - added a set from last week

    Meadows rows:
    1 x +20 x 8/side
    3 x +30 x 6/side

    Reverse grip seal rows:
    2 x 95 x 8
    2 x 115 x 6 - post-COVID PR!!

    Decline DB row (think inverted high row):
    4 x 40 x 8/side

    Time was up, had to go get my poodles from the groomer LOL
    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

  9. #7674
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks, COG. The rebuild is going really nicely.Yesterday someone pointed out the noticeable shoulder growth and I was like AWWWWWW!

    Much as I used to hate all forms of cardio, I’m thankful to have the bike now. Back when I competed I wasn’t able to lean over OR bring my left leg up enough to pedal. Now that I can’t walk OR do the elliptical at all but CAN bring my leg up enough, at least I have some way of getting some repetitive movement in my hip. It doesn’t burn half the calories compared to the elliptical which totally sucks but it’s still movement.
    well u're gettin' it done
    MY LORD OF LORDS!!!

  10. #7675
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thursday 7/30 upper body with back focus

    warmup 10 min stationary bike

    mobility work and dynamic stretching

    Planks 4 x BW x 1 minute holds

    Banded lateral walks 4 x 10 each direction without stopping
    Banded kickbacks 4 x 15/leg

    4 rounds:
    Face pulls lying on floor touch thumbs to floor 60 x 12
    Straight arm pulldowns 60 x12

    Bradford press:
    4 x 55 x 8

    Reverse DB fly:
    4 x 20s x 12

    Inverted rows with comp bench grip:
    4 x BW x 12 - up 2 reps from last week which is super cool

    Had planned to use the Smith machine for floor presses but some numbskull broke it (very rare for this gym where ppl take serious care of equipment and we will quickly report anyone we see abusing our toys). There are 4 other Smiths but this one is the best one for floor presses so I switched my plan to DB floor press. Blessing in disguise!!

    DB floor press with legs straight not bent:
    2 x 30s x 5
    35s x 5
    2 x 40s x 4
    2 x 45s x 4 - post COVID PR!!
    I think I will keep these in for a while until I plateau, then switch to barbell. We’ll see

    Reverse grip pullups:
    4 x BW+15 x 5 - added a set from last week

    Meadows rows:
    1 x +20 x 8/side
    3 x +30 x 6/side

    Reverse grip seal rows:
    2 x 95 x 8
    2 x 115 x 6 - post-COVID PR!!

    Decline DB row (think inverted high row):
    4 x 40 x 8/side

    Time was up, had to go get my poodles from the groomer LOL
    awesome job
    MY LORD OF LORDS!!!

  11. #7676
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    awesome job
    Thanks COG
    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

  12. #7677
    OLYMPIAN Sunnyday's Avatar
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    Saturday 8/1- bench, pullups, and some arms

    10 minute warmup on the stationary bike

    The usual mobility work and dynamic stretching

    Banded face pulls 4 x 15
    Banded straight arm pulldowns 4 x 15
    Banded over & backs x 20
    Band pull aparts x 20

    Comp bench, 2-count pauses:
    bar x 5
    65 x 5
    85 x 5
    95 x 3
    5 x 105 x 3 raw
    3 x 115 x 3 with SlingShot

    Neutral grip pullups:
    4 x BW+15 x 5
    1 x BW+17.5 x 5 - post-COVID PR! Yay me!!

    DB hammer curls seated backwards on lat pulldown:
    4 x 20s x 8

    V-bar pressdown:
    4 x 70 x 8 - post-COVID PR

    Concentration curls:
    4 x 20 x 8/side

    Dips:
    4 x BW x 8
    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

  13. #7678
    OLYMPIAN CHILDOFGOD's Avatar
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    awesome girly
    MY LORD OF LORDS!!!

  14. #7679
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    awesome girly
    Thanks, COG
    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

  15. #7680
    OLYMPIAN Sunnyday's Avatar
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    Monday 8/3 lower body with BFR

    10 min warmup on the stationary bike

    dynamic stretching & mobility work - took an extra long time to get things moving

    **10 second rest between all sets**

    Seated leg curl:
    6 x 50 x 12

    Unilateral leg press on dip machine:
    55 x 15/side
    70 x 15/side
    2 x 85 x 12/side
    2 x 100 x 8/side

    Glute circuit with heavy band (no rest between sides/exercises):
    4x15 side lying clam then 4x15 side lying abduction
    4x14 reps single leg glute bridge then 4x15 hip extension on elbows
    4x15 single leg swing ss 4x15 reps fire hydrant
    **did 5 sets of everything on the left

    Adductors:
    4 x 70 x 10

    Abductors:
    4 x 70 x 10

    Leg extension:
    4 x 70 x 10

    Seated calves:
    4 x +25 x 15

    Tibialis:
    4 x 15

    Donkey calves:
    4 x 180 x 15

    Abs finisher (4 rounds):
    Cpt chair knee raise x 15
    Traditional floor crunch x 15
    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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