Results 7,546 to 7,560 of 7743
Thread: Sunnyday's Training Journal
-
11-12-2019, 05:17 PM #7546
Tuesday 11/12 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 8
Reverse hypers - 50 x 8
Calves tri set (4 rounds):
Donkey calves 220 x 8
Seated calves 60 x 10
Tibialis 15 x 12
Lower body superset 1 (4 rounds):
Banded reverse pull throughs - 70 x 12
Banded kickbacks - BW x 15/leg
Lower body superset 2 (4 rounds):
Banded squats - BW x 10 + 10 3-count pulses
Lunges (holding onto pole for balance) - 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 12/leg
FST-7 Leg extension:
7 x 75 x 10, 30 sec between sets - up 5# from last week
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
-
11-13-2019, 11:15 AM #7547
awesome workouts u're havin' young lady, keep it up
MY LORD OF LORDS!!!
-
11-13-2019, 02:05 PM #75482016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
11-13-2019, 02:42 PM #7549
Wednesday 11/13 upper body, chest & shoulders focus
Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
Hip mobility stuff
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, band pull aparts
Calves tri-set (4 rounds)
Donkey calves 210 x 8
Seated calves 60 x 10
Tibialis 15 x 12
Core superset (4 rounds):
Planks - BW x 60 sec hold
Reverse hypers - 50 x 8
Hyperextensions 10 x 8
Reverse grip pullups:
3 x BW+7.5 x 5 - up 2.5# from last week
Over & back presses:
4 x 45 x 12
Wide grip upright rows:
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
Six ways:
4 x 5s x 8
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
-
11-14-2019, 08:01 PM #7550
Thursday 11/14 legs, focus on hammies
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Abs superset (4 rounds):
Cpt chair knee raise +15 x 15
Traditional floor crunch BW x 15
Calves tri-set (4 rounds):
Donkey calves 210 X 8
Seated calves 60 x 10
Tibialis 15 x 12
Back superset (4 rounds):
Hypers - 10 x 10
Reverse hypers - 50 x 8
Superset 1 (4 rounds):
Banded reverse pull throughs 70-100 x 12, increasing weight each set
Banded kickbacks - 15/leg
Superset 2 (4 rounds):
Unilateral 45-deg leg press - 1 plate x 12/leg
Banded squats - BW x 10 + 10 3-count pulses
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 30 x 15
Been walking with a cane due to the cold weather which makes my joints are extra grindy. Skipped cardio.Last edited by Sunnyday; 11-14-2019 at 08:01 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
-
11-15-2019, 02:44 PM #7551
Friday 11/16 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 - 50 x 8
Calves tri-set (4 rounds)
Donkey calves 210 x 8
Seated calves 60 x 10
Tibialis 15 x 12
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:
3 x BW+7.5# x 5 - up 2.5# from last week
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 12, 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 10
DB French press:
4 x 35 x 12, going up in weight next week
Attempted body weight dips in place of seated tricep press. Got 6 reps and the pec tear was like NO! The tris were fine with it and could have handled 12 reps. Vid posted on my IG page. Wait another month and try again with the dips.
Tricep press machine:
4 x 115 x 12
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
-
11-18-2019, 02:43 PM #7552
Monday 11/18 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:
4 x BW+7.5 x 5 - up another set 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 10
Seated calves 60 x 12
Tibialis 15 x 15
Superset 1 (4 rounds):
Hyperextensions - 10 x 10
Reverse hypers - 50 x 10
Superset 2 (4 rounds):
Meadows rows - 45 x 10/side
Wide grip upright rows - 45 x 10
Superset 3 (4 rounds):
Reverse grip seal row - 95 x 8
Reverse grip 1-arm lat pulldowns - 70 x 8/side
Superset 4 (4 rounds):
1-arm DB rows 45 x 10/side
Decline plate pullovers 35 x 10
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
-
11-19-2019, 09:06 PM #7553
Tuesday 11/19 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 8
Reverse hypers - 50 x 8
Calves tri set (4 rounds):
Donkey calves 210 x 10
Seated calves 60 x 12
Tibialis 15 x 15
Lower body superset 1 (4 rounds):
Banded reverse pull throughs - 70 x 12
Banded kickbacks - BW x 15/leg
Lower body superset 2 (4 rounds):
Banded squats - BW x 10 + 10 3-count pulses
Lunges (holding onto pole for balance) - BW x 12/leg
Lower body superset 3 (4 rounds):
Unilateral 45-degree leg press - 1 plate + 10 x 12/leg
Hack squats - sled x 12
Lower body superset 4 (4 rounds):
Sissy squats - 25 x 10
Bulgarians - BW x 12/leg
FST-7 Leg extension:
7 x 75 x 10, 30 sec between sets
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
-
11-20-2019, 11:38 AM #7554
awesome workouts young lady, keep up the great work
MY LORD OF LORDS!!!
-
11-20-2019, 03:24 PM #75552016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
11-20-2019, 10:07 PM #7556
Wednesday 11/20 upper body, chest & shoulders focus
Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
Hip mobility stuff
Nick Tumminello’s upper body warmup
band over & backs, face pulls, straight arm pulldowns, band pull aparts
Calves tri-set (4 rounds)
Donkey calves 210 x 10
Seated calves 60 x 12
Tibialis 15 x 15
Core superset (4 rounds):
Planks - BW x 60 sec hold
Reverse hypers - 50 x 10
Hyperextensions 10 x 10
Reverse grip pullups:
4 x BW+7.5 x 5 - up another set from last week
Over & back presses:
4 x 45 x 12
Wide grip upright rows:
4 x 45 x 12
Smith floor press, with slow negative and pause at bottom:
+50 x 12
+70 x 8
+70 x 10
+90 x 8 - could be a PR?
Incline press:
55 x 10
70 x 10
85 x 10
100 x 10
Incline DB fly ss reverse DB fly:
15s x 12 ss 15s x 12 (4 rounds)
Seated Y press:
4 x 20s x 10
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
Six ways:
4 x 5s x 8
Finished with 20 minutes on the ellipticalLast edited by Sunnyday; 11-20-2019 at 10:08 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
-
11-22-2019, 07:09 PM #7557
Thursday 11/21 legs, focus on hammies
Tim Anderson’s 5 resets
Nick Tumminello’s lower body warmup
Some chiro prescribed mobility work
Abs superset (4 rounds):
Cpt chair knee raise +15 x 15
Traditional floor crunch BW x 15
Calves tri-set (4 rounds):
Donkey calves 210 X 10
Seated calves 60 x 12
Tibialis 15 x 15
Back superset (4 rounds):
Hypers - 10 x 10
Reverse hypers - 50 x 10
Superset 1 (4 rounds):
Banded reverse pull throughs 70 x 12
Banded kickbacks - 15/leg
Superset 2 (4 rounds):
Unilateral 45-deg leg press - 1 plate +10 x 12/leg
Banded squats - BW x 10 + 10 3-count pulses
My knees started feeling funky during that last superset, like not tracking correctly. Tried to walk it off but something just felt off. Thought I’d change things up and do some light seated leg curls and leg extensions but even at a low weight the seated leg curls felt totally wrong. Stopped there and went home.Last edited by Sunnyday; 11-22-2019 at 07:09 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
-
11-22-2019, 07:14 PM #7558
Friday 11/22 upper body, arm focus
Knees still feel a little funky but it’s arm day so they get to rest anyway.
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 - 50 x 10
Calves tri-set (4 rounds)
Donkey calves 210 x 10
Seated calves 60 x 12
Tibialis 15 x 15
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:
3 x BW+10# x 5 - up 2.5# from last week
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 12, up 2 reps from last week
Standing bb curl:
4 x 45 x 10, up 2 reps from last week
Incline DB curl:
palms up eccentric, palms down concentric
4 x 15s x 10
Rope pressdown:
4 x 60 x 8
DB French press:
4 x 40 x 8
Tricep press machine:
4 x 115 x 8
CG DB floor press:
4 x 25s x 8, with pause at bottom
Skipped cardio to rest the aggravated knees2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
11-25-2019, 02:56 PM #7559
Monday 11/25 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+10 x 5 - up 2.5# from last week
Planks:
4 x BW x 60 sec hold
Calf tri-set (4 rounds): increased reps on all these
Donkey calves 210 x 12
Seated calves 60 x 15
Tibialis 15 x 20
Superset 1 (4 rounds):
Hyperextensions - 10 x 10
Reverse hypers - 60 x 8 up 10# from last week
Superset 2 (4 rounds):
Meadows rows - 45 x 8/side
Wide grip upright rows - 45 x 8
Superset 3 (4 rounds):
Reverse grip seal row - 95 x 8
Reverse grip 1-arm lat pulldowns - 70 x 8/side
Superset 4 (4 rounds):
1-arm DB rows 50 x 8/side
Decline plate pullovers 35 x 8
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
-
11-26-2019, 03:48 PM #7560
Tuesday 11/26 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 8
Reverse hypers - 60 x 8
Calves tri set (4 rounds):
Donkey calves 210 x 12
Seated calves 60 x 15
Tibialis 15 x 20
Lower body superset 1 (4 rounds):
Banded reverse pull throughs - 70 x 12
Banded kickbacks - BW x 20/leg
Lower body superset 2 (4 rounds):
Banded squats - BW x 10 + 10 3-count pulses
Lunges (holding onto pole for balance) - 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
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
Bookmarks