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  1. #7621
    OLYMPIAN CHILDOFGOD's Avatar
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    as Mac said, u'll pass ur test Sunny, and ur daugther will do fine on ur test and it will happen for her.
    MY LORD OF LORDS!!!

  2. #7622
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    as Mac said, u'll pass ur test Sunny, and ur daugther will do fine on ur test and it will happen for her.
    Thanks, COG
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  3. #7623
    OLYMPIAN Sunnyday's Avatar
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    Hey people. I’m still training just haven’t been posting workouts.

    Here’s a nifty little arm scorcher I did today.

    Warned up with my usual mobility stuff and banded thangs like face pulls, band pull aparts, and straight arm pulldowns. Got no pullup bar and can’t find one for sale anywhere online which totally sucks. Whatever.

    3-5 rounds any rep range depending on weight used. Rest 1 minute between rounds.
    I did 4 rounds of each


    Biceps
    A1 - Zottman curls (palms up on the way up, palms down on the way down)
    A2 - traditional standing bidep curls
    A3 - hammer curls


    Triceps
    B1 - close grip pushups
    B2 - DB French press
    B3 - Dips


    Arms toasted in 30 minutes!

    Did 4 sets of 1-minute planks plus some marching in place while holding onto a counter for cardio (because I can’t walk without a cane and can’t get any good speed that way and no cardio equipment in my house. My VO2 max is 46 which is top 1% for my age group and gender so I must be doing something right.

    Oh, and BW this morning was 108 lbs which is the lowest it’s been since my last prep in 2013, just 2 lbs above my goal weight at the start of peak week. So I guess you could say I’m adapting LOL.
    Last edited by Sunnyday; 04-03-2020 at 04:20 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
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  4. #7624
    OLYMPIAN CHILDOFGOD's Avatar
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    great to see u r still workin' out thx for the update
    MY LORD OF LORDS!!!

  5. #7625
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great to see u r still workin' out thx for the update
    Thanks COG. Looks like your area is getting hammered, I’m guessing just the greater density of old people. Take care
    2016 RX Member of the Year & March 2015 Member of the Month
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  6. #7626
    OLYMPIAN Sunnyday's Avatar
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    Saturday 4/4 lower body stuff

    Mobility work as usual
    Warmup of whatever in between serving food and loads of laundry LOL

    Abs (4 rounds)
    A1 reverse crunch x 15
    A2 traditional crunch x 15

    B1-B6 Glute circuit 1 round 30 reps each exercise, no rest between exercises
    (both exercises done for one side then do other side)
    Banded clams ss banded lying abduction
    Banded single leg glute bridge ss banded donkey kicks on elbows
    Banded kickbacks on bench ss banded fire hydrant

    4 rounds:
    C1 Step ups BW x 15/leg
    C2 DB RDLS 25s x 15

    4 rounds:
    D1 Bulgarians BW x 15/leg
    D2 DB plie squats 25 x 15

    4 rounds:
    E1 Banded squats BW x 10 + 10 3-count squats
    E2 Banded kickbacks

    4 rounds, done all on one side then all on the other to keep from switching ankle weights between sets:
    F1 Unilateral leg extensions 20x30
    E2 Unilateral kneeling leg curl 20x30
    (this is a pain but very effective)

    Calves (4 rounds):
    F1 unilateral straight leg calf raise BW x 15
    F2 unilateral bent leg calf raise BW x 10

    Throughout the day I’m marching in place while leaning on a counter or chair for 10 minutes at a time to get some extra movement. Very jealous of those of you who have a piece of cardio equipment at home or are able to walk/run unassisted. Without an elliptical to hold onto I’m really suffering trying to keep this hip from locking up on me. Tried biking but I can’t bring my left leg up high enough without pain

    Doing some gardening to get outside today. It’s overcast and about 55 degrees but better than sitting inside, soooo not me. Ugh

    I am livid at anyone in authority who feels it is not absolutely medically necessary for people like me to NOT be allowed to access gym equipment. Even the owner of Exile told me if anyone has an absolute medical necessity to have access to gym equipment it’s me. My PT was right there and he agreed.
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  7. #7627
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Thanks COG. Looks like your area is getting hammered, I’m guessing just the greater density of old people. Take care
    i guess, i'm just doin' my thing as i do every day, only thing is i'm not hittin' the gym, lol. yet i'm workin' out at home and stayin' on my diet and thx, i will, u and ur family stay safe too
    Last edited by CHILDOFGOD; 04-06-2020 at 11:24 AM.
    MY LORD OF LORDS!!!

  8. #7628
    OLYMPIAN CHILDOFGOD's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Saturday 4/4 lower body stuff

    Mobility work as usual
    Warmup of whatever in between serving food and loads of laundry LOL

    Abs (4 rounds)
    A1 reverse crunch x 15
    A2 traditional crunch x 15

    B1-B6 Glute circuit 1 round 30 reps each exercise, no rest between exercises
    (both exercises done for one side then do other side)
    Banded clams ss banded lying abduction
    Banded single leg glute bridge ss banded donkey kicks on elbows
    Banded kickbacks on bench ss banded fire hydrant

    4 rounds:
    C1 Step ups BW x 15/leg
    C2 DB RDLS 25s x 15

    4 rounds:
    D1 Bulgarians BW x 15/leg
    D2 DB plie squats 25 x 15

    4 rounds:
    E1 Banded squats BW x 10 + 10 3-count squats
    E2 Banded kickbacks

    4 rounds, done all on one side then all on the other to keep from switching ankle weights between sets:
    F1 Unilateral leg extensions 20x30
    E2 Unilateral kneeling leg curl 20x30
    (this is a pain but very effective)

    Calves (4 rounds):
    F1 unilateral straight leg calf raise BW x 15
    F2 unilateral bent leg calf raise BW x 10

    Throughout the day I’m marching in place while leaning on a counter or chair for 10 minutes at a time to get some extra movement. Very jealous of those of you who have a piece of cardio equipment at home or are able to walk/run unassisted. Without an elliptical to hold onto I’m really suffering trying to keep this hip from locking up on me. Tried biking but I can’t bring my left leg up high enough without pain

    Doing some gardening to get outside today. It’s overcast and about 55 degrees but better than sitting inside, soooo not me. Ugh

    I am livid at anyone in authority who feels it is not absolutely medically necessary for people like me to NOT be allowed to access gym equipment. Even the owner of Exile told me if anyone has an absolute medical necessity to have access to gym equipment it’s me. My PT was right there and he agreed.
    glad u are gettin' ur workouts in. i know it's not easy for u, yet u r doin' it keep it up
    MY LORD OF LORDS!!!

  9. #7629
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    glad u are gettin' ur workouts in. i know it's not easy for u, yet u r doin' it keep it up
    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

  10. #7630
    OLYMPIAN Sunnyday's Avatar
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    Monday 4/6 Back

    warmup of this n that

    mobility work

    A - Planks 4 x BW x 1 minute holds

    4 rounds:
    B1 - Banded face pulls x 20
    B2 - Banded Straight arm pulldowns x 20

    4 rounds:
    C1 - Meadows rows 25 x 12/side
    C2 - overhand grip unilateral banded lat pulldowns x 20/side

    4 rounds
    D1 - reverse grip bent over DB rows 25s x 12
    D2 - reverse grip unilateral banded lat pulldowns x 20/side

    4 rounds:
    E1 - neutral grip bent over DB rows
    E2 - neutral grip unilateral banded lat pulldowns

    Cardio 20 minutes

    ———

    Tuesday 4/7 Lower body stuff

    the usual warmup & mobility work

    A - 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

    4 rounds:
    B1 - reverse crunch
    B2 - floor crunch
    B3 - suitcase crunch

    4 rounds:
    C1- banded reverse pull throughs x 15
    C2 - banded kickbacks x 15

    4 rounds:
    D1 - lateral step ups to 12” step, BW x 20/leg
    D2 - DB RDLs 25s x 20

    4 rounds:
    E1 - Bulgarians BW x 15/leg
    E2 - DB plie squats 25 x 15

    4 rounds:
    F1 - Unilateral straight leg calf raise BW x 15/leg
    F2 - Unilateral bent leg calf raise BW x 10/leg

    Cardio 20 minutes
    Last edited by Sunnyday; 04-07-2020 at 05:40 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

  11. #7631
    OLYMPIAN CHILDOFGOD's Avatar
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    nice job, young lady
    MY LORD OF LORDS!!!

  12. #7632
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    nice job, 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

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