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Thread: Sunnyday's Training Journal
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11-27-2019, 11:28 AM #7561
i hope ur legs r feelin' better, and great workouts, young lady
MY LORD OF LORDS!!!
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12-02-2019, 07:22 PM #7562
Monday 12/2 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
Planks:
4 x BW x 60 sec hold
Calf tri-set (4 rounds):
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
Superset 2 (4 rounds):
Meadows rows - 45 x 8/side
Wide grip upright rows - 55 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
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12-02-2019, 07:36 PM #7563
Last edited by Sunnyday; 12-02-2019 at 07:42 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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12-02-2019, 07:38 PM #7564
I prepped and cooked food from the time I got home from the gym on Wednesday until the meal was served around 4 pm on Thursday. Then other than to heat up leftovers for the family I didn’t cook another meal until this morning LOL!!
I did learn something really cool that maybe I’m the only one who didn’t know this. You can cook two small-medium sized turkeys in the same time it takes to cook one of them. So when I suddenly found myself hosting 12 people I roasted two 13-lb turkeys in the same time it took to cook just one 13-lb turkey. MIND BLOWN!! Needless to say I will always do that from now on.
Another huge time saver I learned in previous years is with dinner rolls. I make them from scratch which some would say is time consuming and it used to be. Now I just mix and knead the double batch of dough (for 3 dozen rolls) in my stand mixer, divide the dough in half, put each half in a huge covered bowl and do an overnight rise in the refrigerator. In the morning I shape the rolls first thing and let them bake while I’m making pie fillings. Rolls come out, pies go in, and the pies finish at 325 degrees which is what the turkey needs. Everybody wins!
Hope everyone had a great Thanksgiving!
Anyone else use this weekend to FINISH their Christmas shopping like I did?Last edited by Sunnyday; 12-02-2019 at 07:44 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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12-03-2019, 08:34 AM #7565
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12-03-2019, 03:37 PM #7566
Tuesday 12/3 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 BW 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 10
Seated calves 60 x 12
Tibialis 15 x 15
Lower body superset 1 (4 rounds):
Banded reverse pull throughs - 50 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
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12-04-2019, 11:18 AM #7567
nice leg workout, young lady.
MY LORD OF LORDS!!!
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12-04-2019, 01:47 PM #7568
Thanks, COG. It was inspired by WBFF Pro Lauren Simpson.
I gotta say that I have been very impressed with some of the WBFF pro women lately, particularly Lauren Simpson and Hattie Boydle. Lauren, in addition to being a world champ WBFF competitor is also an accomplished powerlifter. In a recent Instagram post she repped out some squats with 314 at 125 lbs BW which is pretty awesome in itself. But what impressed me more is that she did this in a little bra top and a bare back WITH AN ELEIKO BAR!! If you’re not familiar, the Eleiko bar is like a cheese grater in your hands. I have to wear 3 shirts to keep from one of those tearing up my back, let alone what it does to my hands. So when I saw Lauren with that bar on her bare back I was beyond impressed!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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12-04-2019, 11:19 PM #7569
Wednesday 12/4 upper body, chest & shoulders focus
Tim Andersons 5 resets (head nods, rolling, rocking, crawling, cross crawls)
Hip mobility stuff
Nick Tumminellos 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:
3 x BW+10 x 5 - up another set from last week
Over & back presses:
4 x 55 x 8
Wide grip upright rows:
4 x 55 x 8
Smith floor press, with slow negative and pause at bottom:
+50 x 12
+70 x 8
+70 x 10
+90 x 8
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 plate raise:
4 x 25 x 10
Machine lateral raise:
4 x 30 x 8
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
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12-05-2019, 10:52 AM #7570
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12-06-2019, 01:00 PM #7571
Friday 12/6 upper body, arm focus
Whole lower body was off yesterday so I just did mobility work and a little puttering and took some videos for friends then went home. Today the lower half was still off and hurt enough that I reached for the pain meds so you know ya girl is in rough shape when she reaches for the meds. Blah!!
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
Abs/upper bod superset (4 rounds):
Planks - BW x 60 sec hold
Close grip pushups BW 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 - 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
Superset 1 (4 rpunds):
DB hammer curl against lat pulldown 15s x 12
Rope pressdown 60 x 8
Arm superset 2 (4 rounds):
Standing bb curl 45 x 10
DB French press 40 x 8
Arm superset 3 (4 rounds):
Tricep press machine 115 x 8
Incline DB curl 15s x 8
Finished with 20 minutes on the elliptical at a lower resistance than usual
My kids have a weekend long swim meet tomorrow and Sunday so I’ll be off training for the next 2 days. My youngest, now age 11, is swimming her first 500 free (20 lengths of the pool GAK!) and I’m super proud she has the guts to even try it. Told her she never has to do it again if she doesn’t want to.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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12-09-2019, 04:07 PM #7572
Monday 12/9 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
Planks:
4 x BW x 60 sec hold
Calf tri-set (4 rounds):
Donkey calves 220 x 8
Seated calves 70 x 10
Tibialis 20 x 12
Superset 1 (4 rounds):
Wide grip pullups BW+10 x 5
Reverse hypers 60 x 10
Superset 2 (4 rounds):
Meadows rows 45 x 8/side
Wide grip upright rows 55 x 8
Superset 3 (4 rounds):
Reverse grip seal row 95 x 8
Reverse grip 1-arm lat pulldowns 75 x 8/side
Superset 4 (4 rounds):
1-arm DB rows 50 x 8/side
Decline plate pullovers 40 x 8
Finished with 30 minutes on the ellipticalLast edited by Sunnyday; 12-09-2019 at 04:09 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
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12-10-2019, 05:26 PM #7573
Tuesday 12/10 legs, focus on quads
Tim Andersons 5 resets
Nick Tumminellos lower body warmup
Some chiro prescribed mobility work
Abs superset (4 rounds):
Hanging knee raise BW x 20
Floor crunch - BW x 20
Calves tri set (4 rounds):
Donkey calves 220 x 8
Seated calves 70 x 10
Tibialis 20 x 12
Lower body superset 1 (4 rounds):
Banded reverse pull throughs - 60 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 (5 rounds, changing cam setting each set- gets harder each set):
Strive leg extension 50 x 12
Strive seated leg curl 50 x 12
Finished with 30 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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12-15-2019, 08:52 PM #7574
just checking in.looks like you are still hitting it hard
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12-16-2019, 11:18 AM #7575
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