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Thread: Sunnyday's Training Journal
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06-22-2020, 10:44 AM #7636
glad to hear u had a great time back in ur gym young lady
MY LORD OF LORDS!!!
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06-22-2020, 01:26 PM #76372016 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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06-22-2020, 06:21 PM #7638
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
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06-23-2020, 04:07 PM #7639
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 202016 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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06-24-2020, 11:22 AM #7640
lookin' good young lady
MY LORD OF LORDS!!!
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06-24-2020, 06:51 PM #76412016 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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06-24-2020, 07:28 PM #7642
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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07-10-2020, 09:34 PM #7643
Friday 7/10 Lower body shiz
BFR for lower body is BOMB! My lower half is regaining its lost size very quickly. And I’m getting stronger which is never a bad thing.
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. About 2-3 minutes between exercises.
Lying leg curl:
2 warms without BFR
4 x 20 x 15 with BFR
Unilateral leg press:
4 x 40 x 15 right leg
5 x 40 x 15 left leg
Seated leg curl:
4 x 50 x 15
Smith SLDL:
4 x 65 x 10
Sissy squats:
4 x BW x 15 - almost threw up in my lap the last 15 reps lol
Bulgarians:
5 x BW x 15 left
4 x BW x 15 right
Leg extension:
4 x 50 x 15 last set once again yelled and cussed Jordan my PT LOLLLLLLL
Cpt chair hanging knee raise ss traditional floor crunch:
15 ss 15, 4 rounds
I was wasted! Dragged myself to the car.
Benching tomorrow, heavy triples raw and slingshot. Plus arms. Can’t wait!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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07-11-2020, 11:05 AM #7644
looks like u're hittin' it great young lady keep up the awesome work
MY LORD OF LORDS!!!
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07-11-2020, 08:38 PM #76452016 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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07-12-2020, 03:16 PM #7646
Saturday 7/11 - upper body stuff
10 min warmup on the stationary bike
the usual mobility work and dynamic stretching
4 rounds superset:
Face pulls 60 x 12, even reps paused
Straight arm pulldowns 60 x 12
**tried a new variation on the face pulls a la DLB and I LOVE IT!! In one of her most recent shoulder videos she pays on the floor for the face pulls and gets her arms completely flat on the floor. This adds a whole new dimension and I highly recommend!!
Comp bench (cheater arch, pause at top, on chest, at lockout, reset shoulders & repeat):
3 x bar x 5
2 x 65 x 5
85 x 5
95 x 3
105 x 3
115 x 3 for a comeback PR Claps for self LOL
I had planned 3x3 raw then 3x3 with SlingShot about 15-20 lbs above my raw work but the hip was ultra crunchy and I could tell it was done after just one set at 115. Vid on my IG in case anyone cares. The pauses are pretty wimpy for me if you know me so I won’t be going any heavier until I feel more confident with 115. I’m just happy to be handling a bar in my hands again and super stoked to be over bodyweight on it for the first time in about 6 months!
Neutral grip pullups:
3 x BW+7.5# x 5 - up 2.5 lbs, glad this is headed back up again! Hopefully I can work my way to the 45 this time!!
Biceps - 15s x8 each exercise, 4 rounds
A1 - Zottman curls
A2 - traditional standing DB curls
A3 - hammer curls
Triceps - 4 rounds
B1 - rope pressdown 50 x 8
B2 - DB French press 40 x 8
B3 - Dips BW+10 x 8
Arms on fire LOL
4 sets of ab wheel rollouts x 15 and I was done.
Hubby’s bday is Monday and we start celebrating today. I’m making ribs, a healthy version of frozen pina coladas, and Hawaiian stir fry while hanging out by our pool. Should be a fun time!Last edited by Sunnyday; 07-12-2020 at 03:17 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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07-13-2020, 11:01 AM #7647
cool,, i read that u did supersets. crazy, i've not do those in a long time, lol
MY LORD OF LORDS!!!
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07-13-2020, 04:05 PM #76482016 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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07-14-2020, 10:15 PM #7649
Tuesday 7/14 chest and shoulders stuff
10 minutes on the stationary bike
dynamic stretching and mobility work
Superset (4 rounds):
Face pulls on the floor 40x12, even reps paused
straight arm pulldowns 60x12
Comp bench (paused at top, on chest, and at lockout, reset shoulders, repeat):
2 x bar x 5
2 x 65 x 5
2 x 85 x 5
3 x 90 x 5
Smith floor press:
2 x bar+50 x 5
3 x bar+70 x 5
Close grip incline press:
65 x 5
3 x 85 x 5
Reverse pec dec:
4 x 45 x 10
Pec dec:
3 x 45 x 10
Lateral raise machine:
1 x 20 x 12
3 x 30 x 8
1 x 30 x 8 drop 20 x 8 drop 10 x 20
Front plate raise:
4 x 25 x 10
Six ways:
3 x 5s x 8
Wide grip pullups:
3 x BW+7.5# x 52016 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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07-15-2020, 11:33 AM #7650
u and ur supersets, go girl. i use to do them when my hubby and i had more time in the gym. so. keep up the great work
MY LORD OF LORDS!!!
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