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  1. #7531
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    looks like u're havin' great workouts, young lady, keep it up
    Yeah they’re going very well. I’m sad that there isn’t a single powerlift but nothing I can do about that Hopefully my body will cooperate enough so I can at least get back to benching and deadlifting.
    2016 RX Member of the Year & March 2015 Member of the Month
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  2. #7532
    OLYMPIAN Sunnyday's Avatar
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    Thursday 10/31 legs, focus on hammies

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    I’m really liking the lower body bilateral-unilateral superset theme so I changed things up to fit the other 2 training days

    Abs superset (4 rounds):
    Hanging knee raise ss floor crunch:
    5 (holding DB between feet) x 15 ss 15 (4 rounds)

    Calves tri-set (4 rounds):
    Donkey calves 200 X 10
    Seated calves 50 x 12
    Tibialis 10 x 15

    Back superset (4 rounds):
    Hypers - 25 x 10
    Reverse hypers - 40 x 10

    Superset 1 (4 rounds):
    Banded 3-count squats - BW x 15
    Banded kickbacks - 15/leg

    Superset 2 (4 rounds):
    Unilateral 45-deg leg press - 1 plate x 12/leg
    Toes elevated SLDLs - 35 x 12

    Superset 3 (4 rounds):
    Smith duck squats - +50 x 10
    Reverse lunges - BW x 12/leg

    Superset 4 (4 rounds):
    Nordics - BW x 10
    Walking lunges- BW x 12/leg

    FST-7 Seated leg curl:
    7 x 60 x 12, 30 sec between sets

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 11-04-2019 at 07:50 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

  3. #7533
    OLYMPIAN Sunnyday's Avatar
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    Friday 11/1 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 - 40 x 10

    Calves tri-set (4 rounds)
    Donkey calves 200 x 10
    Seated calves 50 x 12
    Tibialis 10 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:
    4 x BW+5# x 5 - up another set 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 8

    Spider curl:
    4 x 35 x 12

    Incline DB curl:
    palms up eccentric, palms down concentric
    4 x 15s x 8

    FST-7 machine preacher curl:
    7 x 35 x 10, 30 sec between sets

    Rope pressdown:
    4 x 50 x 12

    DB French press:
    4 x 35 x 10 - up 2 reps from last week

    Tricep press machine:
    4 x 85 x 12 - up 2 reps from last week

    CG pushups:
    4 x BW x 15 - up 3 reps from last week

    FST-7 skulls:
    7 x 45 x 8, 30 sec between sets, up 10# from last week

    Finished with 20 minutes on the elliptical, up another resistance level so now I’m at L10 woo hoo
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  4. #7534
    OLYMPIAN Sunnyday's Avatar
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    Saturday 11/2 legs, focus on glutes

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs (4 rounds):
    Hanging knee raise +15 x 15
    Floor crunch BW x 15

    Calves tri-set (4 rounds):
    Donkey calves 200 x 10
    Seated calves 50 x 12
    Tibialis 10 x 15

    Thighs pre-exhaust (4 rounds):
    Leg extension 70 x 15
    Seated leg curl 50 x 15
    Adductors 50 x 15
    Abductors 30 x 15

    Superset 1 (4 rounds):
    Banded reverse pull throughs - 50 x 12
    Banded kickbacks - 15/leg

    Superset 2 (4 rounds):
    Unilateral leg press - 1 plate x 12/leg
    3-count banded squats- BW x 12

    Superset 3 (4 rounds):
    Smith machine step ups +50 x 10/leg
    RDL pulses holding plates in hands - 25s x 20

    Superset 4 (4 rounds):
    Banded donkey kicks 15/leg
    Shoulders elevated banded hip thrusts BW x 20

    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. #7535
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Yeah they’re going very well. I’m sad that there isn’t a single powerlift but nothing I can do about that Hopefully my body will cooperate enough so I can at least get back to benching and deadlifting.
    i'm sure it will and when it does, u'll be much stronger and better at it
    MY LORD OF LORDS!!!

  6. #7536
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    i'm sure it will and when it does, u'll be much stronger and better at it
    Thanks for the encouragement 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

  7. #7537
    OLYMPIAN Sunnyday's Avatar
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    Monday 11/4 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:
    5 x BW+5 x 5 - added another set from last week

    Planks:
    4 x BW x 60 sec hold

    Calf tri-set (4 rounds):
    Donkey calves 200 x 12
    Seated calves 50 x 15
    Tibialis 10 x 20

    Superset 1 (4 rounds):
    Hyperextensions - 10 x 10
    Reverse hypers - 40 x 12

    Superset 2 (4 rounds):
    Smith wide grip upright rows - 40 x 12
    Meadows rows - 40 x 12/side

    Superset 3 (4 rounds):
    Reverse grip lat pulldowns - 60 x 12/side
    Reverse grip cable row - 75 x 8

    Superset 4 (4 rounds):
    1-arm DB rows 30 x 12/side
    Decline plate pullovers 25 x 12

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 11-04-2019 at 08:02 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. #7538
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 11/5 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 10
    Reverse hypers - 40 x 12

    Calves tri set (4 rounds):
    Donkey calves 200 x 12
    Seated calves 50 x 15
    Tibialis 10 x 20

    Lower body superset 1 (4 rounds):
    Banded reverse pull throughs - 60 x 12
    Banded kickbacks - BW x 15/leg

    Lower body superset 2 (4 rou
    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 10/leg

    FST-7 Leg extension:
    7 x 70 x 10, 30 sec between sets - up 5# from last week

    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

  9. #7539
    OLYMPIAN CHILDOFGOD's Avatar
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    keep up the awesome work young lady
    MY LORD OF LORDS!!!

  10. #7540
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    keep up the awesome work young lady
    Thanks, COG. I aim 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

  11. #7541
    OLYMPIAN Sunnyday's Avatar
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    Thursday 11/7 upper body, chest & shoulders focus

    Tim Anderson’s 5 resets (head nods, rolling, rocking, crawling, cross crawls)
    Hip mobility suff
    Nick Tumminello’s upper body warmup
    band over & backs, face pulls, straight arm pulldowns, band pull aparts

    Calves tri-set (4 rounds)
    Donkey calves 200 x 12
    Seated calves 50 x 15
    Tibialis 10 x 20

    Core superset (4 rounds):
    Planks - BW x 60 sec hold
    Reverse hypers - 40 x 12
    Hyperextensions 10 x 10

    Wide grip pullups:
    5 x BW+5 x 5 - up a set from last week

    Over & back presses:
    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

    Finished with 20 minutes on the elliptical
    Last edited by Sunnyday; 11-07-2019 at 03:29 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

  12. #7542
    OLYMPIAN Sunnyday's Avatar
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    Friday 11/8 legs, focus on hammies

    Huge accident on the freeway had me 2 hours late to the gym. Yes, you read that right: TWO. HOURS. Got out of the car and could hardly walk. But still not a bad leg day considering I sat in the car all that time.

    Tim Anderson’s 5 resets
    Nick Tumminello’s lower body warmup
    Some chiro prescribed mobility work

    Abs superset (4 rounds):
    Hanging knee raise ss floor crunch:
    5 (holding DB between feet) x 15 ss 15 (4 rounds)

    Calves tri-set (4 rounds):
    Donkey calves 200 X 12
    Seated calves 50 x 15
    Tibialis 10 x 20

    Back superset (4 rounds):
    Hypers - 10 x 10
    Reverse hypers - 40 x 12

    Superset 1 (4 rounds):
    Banded reverse pull throughs - 70 x 12, up 10# from last time
    Banded kickbacks - 15/leg

    Superset 2 (4 rounds):
    Unilateral 45-deg leg press - 1 plate x 12/leg
    Banded 3-count squats - BW x 15

    Superset 3 (4 rounds):
    Smith step ups - +60 x 10/leg, up 10# from last time
    RDL pulses - 10s x 20

    Superset 4 (2 rounds):
    Nordics - BW x 10
    Kneeling leg curl - sled x 10/leg
    had planned 4 rounds of this but my right knee was giving me a fit so better to stop there

    Skipped cardio because of the knee and also by this time my entire left side was giving me burning nerve issues. Still happy with this training sesh
    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. #7543
    OLYMPIAN CHILDOFGOD's Avatar
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    wow, and u still did legs after all that, u go girl!
    MY LORD OF LORDS!!!

  14. #7544
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    wow, and u still did legs after all that, u go girl!
    Thanks, COG. Look at the weights, it’s not that much. But I gotta say even though the weights didn’t look like much at the end of the night I was like oh my...my legs are wasted! That Lauren Simpson can really design effective leg workouts!
    Last edited by Sunnyday; 11-09-2019 at 12:44 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

  15. #7545
    OLYMPIAN Sunnyday's Avatar
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    Saturday 11/9 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 - 40 x 12

    Calves tri-set (4 rounds)
    Donkey calves 200 x 12
    Seated calves 50 x 15
    Tibialis 10 x 20

    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:
    5 x BW+5# x 5 - up another set from last week. Next week I’ll add more weight

    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 10, 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 12

    DB French press:
    4 x 35 x 10

    Tricep press machine:
    100 x 12
    115 x 12
    2 x 130 x 12 - PR

    CG pushups:
    4 x BW x 15

    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

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