Results 7,591 to 7,605 of 7742
Thread: Sunnyday's Training Journal
-
01-28-2020, 04:42 PM #7591
-
01-28-2020, 06:05 PM #75922016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
02-01-2020, 09:28 AM #7593
Hey fam!
Do I have an update for you!!
Bobby, the owner of Exile Fitness, loves to hook his members up with new toys. He’s determined to establish Exile as the raddest gym on the planet. WELL!!!!...Yesterday was like Christmas- no better, like THREE Christmases LOL!!
I was minding my own monkey business with my eyes closed hitting an intense set when a friend taps me on the shoulder. I looked up like dude this better be good or I will legit scalp you with my bare hands. But he knows me and he like everyone else at Exile knows you don’t interrupt someone busting out a set unless their car is being towed or something of that caliber. So I figured this had to be epic and he was so justified in doing that. He grabs me by the forearm and pulls me over where I can see the front door. Lo and behold, there’s a forklift bringing in a brand spanking new WENNING BELT SQUAT!
People I am not exaggerating we were all like little girls watching Dad bring the new Barbie playhouse in on Christmas morning! All of us hugging each other and fist bumping, running over to Bobby to shake his hand. This piece of equipment kkcked up the already hype vibe in the gym to fleek level!
Us monkeys at Exile lined up to test drive it. The hype on the Wenning is real! It IS all that, peeps! Even the smallest member at Exile is going to have legs too big to walk with!
There’s a post about it on my Instagram page if anyone wants to see it btw.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
-
02-01-2020, 09:53 AM #7594
That's awesome Sunny.
I can feel your excitement. Reminds me of the time I brought in the first power rack in my gym, we were like giddy kids wanting to test it out.
Enjoy!
-
02-01-2020, 03:44 PM #7595
Haha, yes you get it, Mac!
It’s been like a busy deli counter at the belt squat the last 24 hours. “NOW SERVING NUMBER 26!”
LOL!! My friend and his buddy did 25 sets each last night after the crowd disappeared. I couldn’t believe it when I saw the two of them walking in today to train shoulders!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
-
02-03-2020, 11:24 AM #7596
wow, it sound awesome, glad u r enjoyin' ur new toy at the gym Sunny
MY LORD OF LORDS!!!
-
02-04-2020, 08:16 PM #7597
Tuesday 2/4 legs
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some extra chiro and PT prescribed mobility work
Abs superset (4 rounds):
Hanging knee raise BW x 15
Floor crunch - BW x 15
Seated leg press:
1 x 100 x 100 paused at lockout but no stopping
Calves tri set (4 rounds):
Donkey calves 320 x 8
Seated calves 50 x 10
Tibialis 5 x 12
Lower body superset 1 (4 rounds):
reverse pull throughs - 50 x 12
kickbacks - BW x 15/leg
Lower body superset 2 (4 rounds):
unilateral leg press - sled x 12/leg
Belt squat - carriage x 12
Lower body superset 3 (4 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. VO2 max estimated at 46, top 1% for my age group and gender. Can’t complain about that!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
-
02-24-2020, 12:29 PM #7598
Monday 2/24 upper body, back focus
I’m trying a new routine with mobility work first thing in am at home. Fingers crossed
Warmup 10 min elliptical
Banded over & backs, 3 x 20
Band pull-aparts, 3x20
Wide grip pullups:
5 x BW+15 x 5 - added a set from last week
Planks:
4 x BW x 60 sec hold
Superset 1 (4 rounds):
Face pulls - 50 x 12, even reps paused
Straight arm pulldowns - 50 x 12
Superset 2: (4 rounds):
Meadows rows - 50 x 8/side
Wide grip upright rows - 55 x 8
Superset 3 (4 rounds):
Reverse grip 1-arm lat pulldowns - 80 x 8/side
Reverse grip seal row - 95 x 8
Finished with 30 minutes on the elliptical
BW 111.5
Estimated VO2 max 47
HRV 74 (unusually low for me)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
-
02-25-2020, 01:35 PM #7599
Great job, young lady
MY LORD OF LORDS!!!
-
02-25-2020, 02:03 PM #76002016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
02-25-2020, 02:08 PM #7601
Tuesday 2/25 legs
Mobility work done at home first thing in am
10 minute warmup on the elliptical
superset 1 (4 rounds):
Hanging knee raise BW x 15
Floor crunch - BW x 15
Superset 2 (4 rounds):
Donkey calves 320 x 8
Seated calves 50 x 10
Tibialis 5 x 12
superset 3 (4 rounds):
reverse pull throughs - 50 x 12
kickbacks - BW x 20/leg
superset 4 (4 rounds):
unilateral leg press - sled x 12/leg
Hack squat - sled x 12
superset 5 (4 rounds):
Strive leg extension 70 x 8
Strive seated leg curl 70 x 8
superset 6 (4 rounds):
Adductors 50 x 10
Abductors 50 x 10
Finished with 30 minutes on the ellipticalLast edited by Sunnyday; 02-25-2020 at 02:09 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
-
02-26-2020, 04:11 PM #7602
Wednesday 2/26 upper body, chest & shoulders focus
10 minute warmup on the elliptical
Superset (4 rounds):
Face pulls 50 x 12, even reps paused
Straight arm pulldowns 50 x 12
Reverse grip pullups:
5 x BW+15x 5 - Added a set from last week
Over & back presses:
4 x 45 x 12
Bench press:
3 x bar x 10
2 x 56 x 10
1 x 56 x 43 (AMRAP) for the final attempt in the gym’s bench contest
Incline press:
4 x 70 x 12
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Seated Y press:
4 x 20s x 10
Machine lateral raise:
3 x 30 x 12
1 x 40 x 8 drop 30 x 9 drop 20 x 10 drop 10 x 10
Six ways:
3 x 5s x 8
Running late, skipped cardio2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
02-27-2020, 11:09 AM #7603
nice work, don't skip cardio to much young lady
MY LORD OF LORDS!!!
-
02-27-2020, 02:56 PM #7604
Thanks for your concern, COG. As you can see from a few posts ago, my body weight is 111 lbs at 5’2”. My stage weight is between 104-106. At just 5-7 lbs ABOVE my stage weight (puts me at approximately 8-9% bodyfat by BodPod) and also a VO2 max of 47 measured just 2 days ago (the top 1% of my gender/age group), I think it’s safe to say I can afford to skip a day or even a month of cardio
Last edited by Sunnyday; 02-27-2020 at 03:31 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
-
02-28-2020, 07:17 PM #7605
Thursday 2/27 legs, focus on hammies
10 minute warmup on the elliptical
Abs superset (4 rounds):
Cpt chair knee raise BW x 15
Traditional floor crunch BW x 15
Calves tri-set (4 rounds):
Donkey calves 320X 8
Seated calves 50 x 10
Tibialis 5 x 12
Superset 1 (4 rounds):
Banded reverse pull throughs 50 x 12, increasing weight each set
Banded kickbacks - 30/leg
Superset 2 (4 rounds):
Unilateral 45-deg leg press - 1 plate x 12/leg
Belt squats - 95 x 8
Superset 3 (4 rounds):
Smith step ups - +50 x 10/leg
RDL pulses - 35# plate x 20
Superset 4 (4 rounds):
Adductors 50 x 15
Abductors 50 x 15
Elliptical 30 minutes2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
Bookmarks