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  1. #6811
    OLYMPIAN Sunnyday's Avatar
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    Saturday 8/19 lower body

    Dynamic warmup

    I needed something different today. Left the kids with hubby so I could get in my training uninterrupted. Time for some odds and ends to supplement the basics

    Ab wheel ss horizontal calf machine:
    3 x 15 ss 130 x 12 (3 rounds)

    Glute circuit (no rest between sides/exercises):
    30 reps side lying clam ss 30 reps side lying abduction
    30 reps single leg glute bridge ss 30 reps hip extension on elbows
    30 reps single leg swing ss 30 reps fire hydrant

    DB lying leg curl:
    2 x 30 x 12
    4 x 40 x 12

    Squats:
    2 x bar x 5
    95 x 5
    115 x 5
    135 x 3
    145 x 3
    155 x 3
    165 x 3

    Rack deads:
    rack set as low as it would go, plates about 4-6" off the floor.
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    210 x 1
    6 x 220 x 1 with 30-45 sec rests

    40 min walk at home
    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

  2. #6812
    TEAM ITHXU CHILDOFGOD's Avatar
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    MIAMI, FL
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    KEEP up the awesome work young lady
    MY LORD OF LORDS!!!

  3. #6813
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    KEEP up the awesome work young lady
    Thanks, COG
    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

  4. #6814
    OLYMPIAN Sunnyday's Avatar
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    Monday 8/21 upper body training

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    115 x 4
    121 x 4
    4 x 127 x 4
    4 x 127 x 8 with slingshot

    Wide grip pullups
    3 x BW+27.5 x 5

    Seated Y press;
    4 x 10s x 10

    Incline DB press ss chest supported DB rows:
    15s x 10
    20s x 10
    25s x 10 ss 25s x 10 (4 rounds)

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15 s x 12 (3 rounds)

    Leaning DB lateral raise:
    3 x 15 x 12/side without rest between sets

    40 min walk at home
    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

  5. #6815
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 8/22 lower body training

    dynamic warmup

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 10 (3 rounds)

    Squats:
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    135 x 5
    145 x 4 - felt like anelephant on my back BLAH!
    4 x 115 x 4

    Rack deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    8 x 205 x 1

    Time up in childcare

    40 min walk at home
    Last edited by Sunnyday; Yesterday at 02:14 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

  6. #6816
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 8/23 upper body training

    dynamic warmup

    Face pulls:
    40 x 12
    50 x 12
    3 x 60 x 12, pausing the even reps with a hard 1-sec squeeze

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    2 x 85 x 5
    2 x 105 x 5
    115 x 5
    118 x 5 - felt easy so I went for it
    2 x 121 x 5 - Post-injury PR for multiple paused sets of 5!! SO PLEASED!! Instagram vid coming soon

    Neutral grip pullups:
    3 x BW+30 x 5

    Reverse grip bb rows:
    3 x 135 x 8

    time was up, had to return to mom status lol

    40 min walk at home
    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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