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  1. #7531
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i'm sure it will and when it does, u'll be much stronger and better at it
    Thanks for the encouragement COG
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  2. #7532
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    Last 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

  3. #7533
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    Last 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/


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  4. #7534
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the awesome work young lady
    MY LORD OF LORDS!!!

  5. #7535
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the awesome work young lady
    Thanks, COG. I aim to
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  6. #7536
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    Last 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

  7. #7537
    OLYMPIAN Sunnyday's Avatar
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    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 sesh
    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. #7538
    OLYMPIAN CHILDOFGOD's Avatar
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    wow, and u still did legs after all that, u go girl!
    MY LORD OF LORDS!!!

  9. #7539
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    wow, and u still did legs after all that, u go girl!
    Thanks, COG. Look at the weights, it’s not that much. But I gotta say even though the weights didn’t look like much at the end of the night I was like oh my...my legs are wasted! That Lauren Simpson can really design effective leg workouts!
    Last edited by Sunnyday; 11-09-2019 at 11:44 AM.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  10. #7540
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  11. #7541
    Administrator Mac's Avatar
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    Holy cow... did you have time to spend with the kids that day!

    Great workout

  12. #7542
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    Holy cow... did you have time to spend with the kids that day!

    Great workout
    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
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  13. #7543
    Administrator Mac's Avatar
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    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.

  14. #7544
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Mac View Post
    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.
    Ah. Yeah, I remember those days at my last gym when things were so crowded. I don’t miss that at all!!
    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. #7545
    OLYMPIAN Sunnyday's Avatar
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    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 elliptical
    Last edited by Sunnyday; 11-11-2019 at 04:21 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

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