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  1. #4816
    OLYMPIAN Sunnyday's Avatar
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    Default Monday...legs

    Nick Tumminello's lower body warmup plus some chiro-prescribed mobility work

    DB lying leg curl:
    2 warms
    4 x 45 x 12

    Leg press:
    2 warms
    4 x 4 pps x 8

    Bulgarians in the Smith:
    15 x 6 each side
    25 x 6
    35 x 6
    45 x 6
    55 x 6

    Hack squats:
    Sled x 8
    3 x +20 x 8
    1 x +40 x 8
    4 x +50 x 8

    DB SLDLs:
    4 x 50s x 8

    No cardio!

    Last edited by Sunnyday; 06-29-2015 at 02:50 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

  2. #4817
    OLYMPIAN Sunnyday's Avatar
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    Default Tuesday...chest and shoulders

    It's summer vacation for my kids and for all the college students as well. Lots of distractions and hiccups today plus a jam-packed gym so I barely had enough time for half my usual Tuesday training. Still, a little gym time is better than no gym time. I'm thankful for the little time I had.

    Lost all my warmup time waiting for my slowpoke 8-y.o. to get out of the mens locker room - he wanted a relaxing shower after a hard swim team practice. Not like I could chase after him in there. Ugh. My 14-y.o. had her follow up with the concussion specialist so we had to dash out of the gym and head straight to the doc's office. Just 2 more days of nutso-pace and I can relax, sort of. :-/

    No warmup, had to just jump right in

    Over and back presses:
    2 warms
    3 x 45 x 12

    Incline bb:
    just enough rest to load/unload plates
    bar x 10
    55 x 10
    65 x 10
    75 x 10
    85 x 10
    85 x 10
    85 x 10 drop 65 x 10 drop bar x 10 - pecs on fire yeah!!

    Flat DB press:
    35s x 6
    40s x 6
    45s x 6
    50s x 6
    55s x 6
    wanted to do 60s x 6 but left biceps tendon was screaming, decided to stop there

    Cable crossover:
    3 x 10 x 20

    Front DB raise:
    3 x 15s x 12

    Reverse DB flyes leaning on incline bench:
    15s x 8 overhand ss 15s x 8 neutral (3 rounds)

    Leaning DB lateral raise:
    4 x 25 x 10 each side

    No cardio.

    Made it to the doc office just in time. Good thing it's a sports doc otherwise I would've looked out of place the way I was dressed coming straight from the gym. LOL.
    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. #4818
    OLYMPIAN Sunnyday's Avatar
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    Aug 2010
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    Forest Hill, MD
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    Default Wednesday...leg day 2

    I lost my head and thought it was Thursday. Did high rep legs when I should have done abs. Funny that I didn't realize it until my very LAST exercise when I was out of time. Guess I am doing abs and rehab tomorrow.

    Express warmup due to kids in tow and my teenager having a PT session across town later in the day

    Seated leg curl:
    30 x 20
    50 x 20
    4 x 70 x 15
    50 x 20

    Adductors:
    30 x 20
    3 x 50 x 20

    Freemotion squat:
    wide stance, elbows to thighs, just some volume working up to one set of a hard grind
    40 x 6
    60 x 6
    80 x 6
    100 x 6
    120 x 6
    140 x 6
    160 x 6

    Pistol squats:
    haven't done these in a looong time! Surprised at how much I could still do.
    using 2 ab benches for balance only & tap BOSU at bottom
    4 x BW x 12 each leg

    Leg extension:
    30 x 20
    50 x 20
    4 x 70 x 15
    50 x 20

    Horizontal calves:
    5 x 90 x 20
    each set ss with 30 reps dorsiflexion each leg using opp foot for resistance

    No cardio.
    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. #4819
    OLYMPIAN Granite-Dawg's Avatar
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    Georgia
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    Default

    I thought I was the only one that lost track of what day it was. It just means you are busy as heck right now.
    DON'T BE AVERAGE!!!

  5. #4820
    OLYMPIAN Sunnyday's Avatar
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    Default

    Quote Originally Posted by Granite-Dawg View Post
    I thought I was the only one that lost track of what day it was. It just means you are busy as heck right now.
    Lost track of what day it is club FTW! I mentioned this to a few gym friends on my way out and nearly ALL of them admitted they have done the same this week! Ha ha ha!
    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. #4821
    OLYMPIAN Sunnyday's Avatar
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    Default Thursday...arms

    Yet another day of losing my mind and training the wrong bodypart. I was supposed to train abs today and arms tomorrow. LOL.

    Pinwheel curls:
    2 warms
    2 x 15s x 12
    2 x 20s x 12

    Rope pressdown:
    2 warms
    4 x 20 x 12

    Standing bb curl:
    2 warms
    4 x 40 x 10

    Dips:
    4 x BW x 12 matched my PR, even after a weak day last week yay me

    Incline DB curl:
    2 warms
    4 x 20s x 8

    Floor skulls:
    3 x 55 x 15 planned a 4th set but too trashed - LOVE IT!

    No cardio happy dance.
    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. #4822
    OLYMPIAN Sunnyday's Avatar
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    Default Friday...abs and rehab

    Chiro appointment yesterday so today was a sort of active rest day

    Bits and pieces of Nick Tumminello's warmup
    foam rollers all in use, rolled quads with a 4" PVC pipe yeeeowch!

    Ab wheel rollouts, kneeling:
    3 x 20

    Capt chair hanging knee raise:
    3 x BW x 25

    Weighted ball crunch:
    bend backward over stability ball, touch weight to floor, crunch up
    3 x 12 x 25

    Side planks:
    3 x BW x 60 sec hold each side

    Front planks:
    3 x BW x 60s hold

    Finished with some chiro prescribed stretching

    No cardio woo hoo. Woo hoo.
    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. #4823
    OLYMPIAN Granite-Dawg's Avatar
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    Default

    Happy Fourth friend!! Hope yall have a great day!!


    Sent from my iPhone using Tapatalk
    DON'T BE AVERAGE!!!

  9. #4824
    OLYMPIAN Sunnyday's Avatar
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    Default

    Quote Originally Posted by Granite-Dawg View Post
    Happy Fourth friend!! Hope yall have a great day!!


    Sent from my iPhone using Tapatalk
    Right back at ya, GD! Rest up for some all-out training next week!
    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

  10. #4825
    OLYMPIAN Ibarramedia's Avatar
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    Maryland & Virginia
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    Default

    Happy fourth of July!
    "Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner

    “Despite everything, I believe that people are really good at heart” - Anne Frank

  11. #4826
    OLYMPIAN Sunnyday's Avatar
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    Default

    Quote Originally Posted by Ibarramedia View Post
    Happy fourth of July!
    Thanks, Ibarramedia! Happy 4th to you too!!
    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

  12. #4827
    OLYMPIAN Sunnyday's Avatar
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    Default Saturday...back

    I slept in and then made breakfast for the fam before heading out to the gym. I expected it to be packed due to the gloomy weather: not so! Only the cool and super strong regulars! So with unlimited gym time and only cool people in shouting distance, I MURDERED MY BACK!

    Straight arm pulldowns:
    2 warms
    3 x 20 x 20

    Neutral grip machine rows:
    2 warms
    3 x 130 x 8

    Neutral grip pullups:
    BW x 10
    BW x 10 plus 2 negatives

    Reverse grip bent over bb rows:
    split stance to spare the low back, alternate lead foot each set
    2 warms
    3 x 95 x 8

    Reverse grip pullups:
    BW x 8
    BW x 8 plus 4 negatives

    Meadows rows, supported on bench:
    2 warms
    3 x +40 x 8

    Wide grip pullups:
    BW x 8
    BW x 8 plus 4 negatives

    Sumo deads:
    haven't tried these in months. left piriformis was screaming pulling off the floor. mentally set it on "ignore" hoping it would get over being such a crybaby. Moved to a rack and put the plates 4" off the floor. Thankfully it worked, felt better on the last 3 sets. Whew.
    Bar x 6
    65 x 6
    95 x 6 from 4" off the floor here on out
    115 x 6
    135 x 6

    DB pullovers:
    2 x 40 x 10

    23 working sets. LOL.
    Back nicely trashed in all the right ways.
    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

  13. #4828
    OLYMPIAN Sunnyday's Avatar
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    Default Monday...legs

    Gym was packed, had to change up my routine to get done within the childcare time limit

    Nick Tumminello's lower body warmup plus some chiro prescribed mobility work

    Kneeling leg curl:
    2 warms
    6 x +10 x 10 each leg

    Sumo box squats:
    bar x 12
    65 x 12
    6 x 85 x 12 about 90 sec between sets

    Leg extension ss horizontal calves:
    90 x 8 ss 130 x 10 (8 sets)

    SLDLs:
    2 x 95 x 8

    Finished with some chiro prescribed stretching
    Last edited by Sunnyday; 07-06-2015 at 12:27 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

  14. #4829
    OLYMPIAN Sunnyday's Avatar
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    Default Tuesday...chest and shoulders

    This day started out crazy with some off the wall unexpected hiccups I can't even begin to describe. The worst is behind us now...just...wow. Several hours later, I'm still trying to bring my nerves and blood pressure back to baseline.

    Got to the gym late and it was packed with college athletes doing their gym-related camps. Now I admit my form could use some help and I'm still in the process of working toward improving it bit by bit. People, you have never EVER seen such poor form ANNNND with two experienced TRAINERS standing by observing these poor athletes not correcting them but rather encouraging them to lift heavier! Discouraging to say the least and I'll leave it at that.

    No warmup, no time with the childcare limit and arriving late. Sigh.

    Over and back presses:
    2 warms
    3 x 45 x 12

    Incline bb:
    bar x 8
    55 x 8
    65 x 8
    75 x 8
    85 x 8
    95 x 8
    105 x 8
    115 x 0 :-(
    95 x 8

    Flat DB press:
    40s x 6
    45s x 6
    50s x 6
    55s x 6
    60s x 0 :-(
    my head was just too fogged up with stuff from this morning

    Cable crossover:
    3 x 10 x 20

    Front DB raise:
    3 x 15s x 12

    Leaning DB lateral raise:
    4 x 20 x 12 each side

    Reverse DB flyes leaning on incline bench:
    15s x 10 overhand ss 15s x 10 neutral (3 sets)

    Six ways:
    3 x 8s x 8
    added 20 partials on the 3rd set

    Finished with some chiro-prescribed stretches at home.
    Last edited by Sunnyday; 07-07-2015 at 01:40 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

  15. #4830
    Moderator Hoss06's Avatar
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    Default

    On the DB press, how long were your rest periods before u went for the 60's?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

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