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Thread: Sunnyday's Training Journal
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11-04-2019, 05:03 PM #75312016 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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11-04-2019, 07:01 PM #7532
Monday 11/4 upper body, back focus
Tim Anderson’s 5 resets
some extra hip and back mobility and stretches per the chiro
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, pull aparts
Wide grip pullups:
5 x BW+5 x 5 - added another set from last week
Planks:
4 x BW x 60 sec hold
Calf tri-set (4 rounds):
Donkey calves 200 x 12
Seated calves 50 x 15
Tibialis 10 x 20
Superset 1 (4 rounds):
Hyperextensions - 10 x 10
Reverse hypers - 40 x 12
Superset 2 (4 rounds):
Smith wide grip upright rows - 40 x 12
Meadows rows - 40 x 12/side
Superset 3 (4 rounds):
Reverse grip lat pulldowns - 60 x 12/side
Reverse grip cable row - 75 x 8
Superset 4 (4 rounds):
1-arm DB rows 30 x 12/side
Decline plate pullovers 25 x 12
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 11-04-2019 at 07:02 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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11-05-2019, 08:01 PM #7533
Tuesday 11/5 legs, focus on quads
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Abs superset (4 rounds):
Hanging knee raise - +15 (holding DB between feet) x 15
floor crunch - BW x 15
Posterior chain superset (4 rounds):
Hyperextensions - 10 x 10
Reverse hypers - 40 x 12
Calves tri set (4 rounds):
Donkey calves 200 x 12
Seated calves 50 x 15
Tibialis 10 x 20
Lower body superset 1 (4 rounds):
Banded reverse pull throughs - 60 x 12
Banded kickbacks - BW x 15/leg
Lower body superset 2 (4 rounds):
Banded squats - BW x 10 + 10 3-count pulses
Lunges - BW x 12/leg
Lower body superset 3 (4 rounds):
Unilateral 45-degree leg press - 1 plate x 12/leg
Hack squats - sled x 12
Lower body superset 4 (4 rounds):
Sissy squats - 25 x 10
Bulgarians - BW x 10/leg
FST-7 Leg extension:
7 x 70 x 10, 30 sec between sets - up 5# from last week
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 11-12-2019 at 05:19 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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11-07-2019, 10:39 AM #7534
keep up the awesome work young lady
MY LORD OF LORDS!!!
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11-07-2019, 02:22 PM #75352016 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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11-07-2019, 02:28 PM #7536
Thursday 11/7 upper body, chest & shoulders focus
Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
Hip mobility suff
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, band pull aparts
Calves tri-set (4 rounds)
Donkey calves 200 x 12
Seated calves 50 x 15
Tibialis 10 x 20
Core superset (4 rounds):
Planks - BW x 60 sec hold
Reverse hypers - 40 x 12
Hyperextensions 10 x 10
Wide grip pullups:
5 x BW+5 x 5 - up a set from last week
Over & back presses:
4 x 45 x 12
Smith floor press, with slow negative and pause at bottom:
+50 x 12
+60 x 10
+70 x 8
+80 x 6
Incline press:
55 x 8
70 x 8
85 x 8
100 x 8
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Seated Y press:
4 x 20s x 8
Front BB raise:
4 x 35 x 10
Machine lateral raise:
4 x 30 x 12
Incline side-lying DB lateral raise:
4 x 5 x 12/side
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 11-07-2019 at 02:29 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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11-08-2019, 03:28 PM #7537
Friday 11/8 legs, focus on hammies
Huge accident on the freeway had me 2 hours late to the gym. Yes, you read that right: TWO. HOURS. Got out of the car and could hardly walk. But still not a bad leg day considering I sat in the car all that time.
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Abs superset (4 rounds):
Hanging knee raise ss floor crunch:
5 (holding DB between feet) x 15 ss 15 (4 rounds)
Calves tri-set (4 rounds):
Donkey calves 200 X 12
Seated calves 50 x 15
Tibialis 10 x 20
Back superset (4 rounds):
Hypers - 10 x 10
Reverse hypers - 40 x 12
Superset 1 (4 rounds):
Banded reverse pull throughs - 70 x 12, up 10# from last time
Banded kickbacks - 15/leg
Superset 2 (4 rounds):
Unilateral 45-deg leg press - 1 plate x 12/leg
Banded 3-count squats - BW x 15
Superset 3 (4 rounds):
Smith step ups - +60 x 10/leg, up 10# from last time
RDL pulses - 10s x 20
Superset 4 (2 rounds):
Nordics - BW x 10
Kneeling leg curl - sled x 10/leg
had planned 4 rounds of this but my right knee was giving me a fit so better to stop there
Skipped cardio because of the knee and also by this time my entire left side was giving me burning nerve issues. Still happy with this training sesh2016 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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11-09-2019, 11:35 AM #7538
wow, and u still did legs after all that, u go girl!
MY LORD OF LORDS!!!
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11-09-2019, 11:43 AM #7539
Last edited by Sunnyday; 11-09-2019 at 11:44 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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11-09-2019, 09:26 PM #7540
Saturday 11/9 upper body, arm focus
Tim Anderson’s 5 resets
Nick Tumminello’s upper body warmup
Chiro prescribed stuff
Banded face pulls, over & back stretch, pull aparts, straight arm pulldowns
Core superset (4 rounds):
Planks - BW x 60 sec hold
Hypers - 10 x 10
Reverse hypers - 40 x 12
Calves tri-set (4 rounds)
Donkey calves 200 x 12
Seated calves 50 x 15
Tibialis 10 x 20
A little shoulder touch up:
Front bb raise: 4 x 20 x 15
Lateral raise machine: 4 x 20 x 15
Rev fly on pec fly machine, overhand - 35 x 15
Neutral grip pullups:
5 x BW+5# x 5 - up another set from last week. Next week I’ll add more weight
A little back touchup
Straight arm pulldowns 4 x 50 x 15
Face pulls 4 x 50 x 15
DB hammer curl, sitting backwards against lat pulldown:
4 x 15s x 10, up 2 reps from last week
Standing bb curl:
4 x 45 x 8
Incline DB curl:
palms up eccentric, palms down concentric
4 x 15s x 8
Rope pressdown:
4 x 50 x 12
DB French press:
4 x 35 x 10
Tricep press machine:
100 x 12
115 x 12
2 x 130 x 12 - PR
CG pushups:
4 x BW x 15
Finished with 20 minutes on the elliptical2016 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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11-10-2019, 07:08 AM #7541
Holy cow... did you have time to spend with the kids that day!
Great workout
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11-10-2019, 07:20 AM #7542
LOL, Mac!
Really it wasn’t THAT long! Just the arm things were done in about 30 minutes. I only rest about 30-45 sec between arm sets and the way I set up the routine there’s minimal time between exercises. Start to finish including warmup and cardio and I’m done in 2 hours. My longest day in the gym is 3 hours start to finish.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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11-10-2019, 10:48 AM #7543
I don't rest long between sets either as I am not using a weight that I can't do 10 reps with. Those days of marathon workouts for me are long gone. I like to do about 20 sets and then go back home as it's so crowded these days unless I go at 9pm.
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11-10-2019, 01:01 PM #75442016 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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11-11-2019, 04:19 PM #7545
Monday 11/11 upper body, back focus
Tim Anderson’s 5 resets
some extra hip and back mobility and stretches per the chiro
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, pull aparts
Wide grip pullups:
3 x BW+7.5 x 5 - up 2.5# from last week
Planks:
4 x BW x 60 sec hold
Calf tri-set (4 rounds): bumped up weights on all these
Donkey calves 210 x 8
Seated calves 60 x 10
Tibialis 15 x 12
Superset 1 (4 rounds):
Hyperextensions - 10 x 8
Reverse hypers - 50 x 8
Superset 2 (4 rounds):
Wide grip upright rows - 45 x 10
Meadows rows - 45 x 8/side
Superset 3 (4 rounds): THIS SUPERSET IS BOMBBBB!!
Reverse grip 1-arm lat pulldowns - 70 x 8/side
Reverse grip seal row - 95 x 8
Superset 4 (4 rounds):
1-arm DB rows 45 x 8/side
Decline plate pullovers 35 x 10
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 11-11-2019 at 04:21 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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