Page 505 of 506 FirstFirst ... 5405455495503504505506 LastLast
Results 7,561 to 7,575 of 7576
  1. #7561
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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 08:09 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

  2. #7562
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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 knees
    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. #7563
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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 elliptical
    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. #7564
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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 elliptical
    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. #7565
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    533
    Rep Power
    2147614

    Default

    i hope ur legs r feelin' better, and great workouts, young lady
    MY LORD OF LORDS!!!

  6. #7566
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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 elliptical
    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. #7567
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    i hope ur legs r feelin' better, and great workouts, young lady
    Thanks, COG. Much better these days
    Last edited by Sunnyday; 12-02-2019 at 08:42 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

  8. #7568
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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 08:44 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

  9. #7569
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    533
    Rep Power
    2147614

    Default

    Quote Originally Posted by Sunnyday View Post
    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?
    i'm comin' to ur house for dinner, lol. glad u got ur Christmas shoppin' done. i haven't started yet, lol. yet my hubby has been shoppin' alredy
    MY LORD OF LORDS!!!

  10. #7570
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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 elliptical
    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. #7571
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    533
    Rep Power
    2147614

    Default

    nice leg workout, young lady.
    MY LORD OF LORDS!!!

  12. #7572
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    nice leg workout, young lady.
    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

  13. #7573
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    Wednesday 12/4 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:
    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 elliptical
    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. #7574
    OLYMPIAN CHILDOFGOD's Avatar
    Join Date
    Aug 2010
    Location
    MIAMI, FL
    Posts
    533
    Rep Power
    2147614

    Default

    Quote Originally Posted by Sunnyday View Post
    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!
    that bra sounds painful,ouch!
    MY LORD OF LORDS!!!

  15. #7575
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,394
    Rep Power
    2147943

    Default

    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

Page 505 of 506 FirstFirst ... 5405455495503504505506 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •