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  1. #5296
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Curt James View Post
    That looks incredible!
    Tasted even better than it look
    Quote Originally Posted by Curt James View Post
    Hardware!

    Congratulations on the new Masters state record, Sunny!
    thanks, Curt! Goals set for NEXT time. Beast mode ON, 50 weeks out. I intend to crush my own record and hope to set a new one in deadlift. Mark your calendar. I'm bringing as many spectators/competitors with me as I can next year. Would love to have you tagging along with the group. The more the merrier!
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

  2. #5297
    OLYMPIAN Bronwyn's Avatar
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    OMG love the pizza, looks great I have to stop eating too...and get back on my diet or I will be fluffy
    ProNutriFit.com - personal online training and nutrition

  3. #5298
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Bronwyn View Post
    OMG love the pizza, looks great I have to stop eating too...and get back on my diet or I will be fluffy
    One day our paths WILL cross...and we will eat pizza together. Unless of course we meet in Vegas and then I would say we need to eat at Protein House.

    So I saw my friend's dad this weekend and asked if she is still living in England. Unfortunately she recently moved back to the states. But I will still keep you in mind if I hear of anyone on your side of the ocean who is looking for a coach.
    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. #5299
    OLYMPIAN Sunnyday's Avatar
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    Monday training

    Nick Tumminello's lower body warmup
    banded... BW squats, sumo walks, monster walks

    Nordics:
    3 x BW x 10

    Box squats, 12" box:
    bar x 8
    65 x 6
    85 x 6
    5 x 95 x 5

    Sumo deads:
    65 x 8
    95 x 5
    15 x 125 x 1, 30-45 sec between singles

    Good mornings:
    2 warms
    3 x 95 x 5

    DB lying leg curl:
    3 x 30 x 10

    Calf smash - 3 rounds of...
    10 single leg hops ss 5 BW standing calf raises w 5-sec hold at top
    finished all sets on one side then did other side

    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

  5. #5300
    OLYMPIAN Sunnyday's Avatar
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    Tuesday training

    Modified Nick Tumminello's upper body warmup
    20 over & back band stretches
    band pull-aparts, 3 x 10
    inverted rows, 3 x 10

    Flat bench:
    bar x 8
    65 x 5
    85 x 5
    5 x 105 x 5

    Incline bb:
    bar x 8
    3 x 65 x 8, very wide grip

    Stretch pishups:
    3 x 10

    Standing overhead bb press:
    bar x 8
    55 x 5
    3 x 65 x 5

    Wide grip pullups:
    6 x BW x 3

    Reverse DB flyes leaning on incline bench:
    3 x 20s x 8

    Leaning SB lateral raise:
    3 x 25 x 8 each side

    Incline side-lying DB lateral raise:
    3 x 5 x 10 each side

    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

  6. #5301
    OLYMPIAN baby muscle's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Tuesday training

    Modified Nick Tumminello's upper body warmup
    20 over & back band stretches
    band pull-aparts, 3 x 10
    inverted rows, 3 x 10

    Flat bench:
    bar x 8
    65 x 5
    85 x 5
    5 x 105 x 5

    Incline bb:
    bar x 8
    3 x 65 x 8, very wide grip

    Stretch pishups:
    3 x 10

    Standing overhead bb press:
    bar x 8
    55 x 5
    3 x 65 x 5

    Wide grip pullups:
    6 x BW x 3

    Reverse DB flyes leaning on incline bench:
    3 x 20s x 8

    Leaning SB lateral raise:
    3 x 25 x 8 each side

    Incline side-lying DB lateral raise:
    3 x 5 x 10 each side

    No cardio.
    I am loving the whole "no cardio".

  7. #5302
    Administrator Mac's Avatar
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    Quote Originally Posted by baby muscle View Post
    I am loving the whole "no cardio".
    Who needs cardio

  8. #5303
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by baby muscle View Post
    I am loving the whole "no cardio".
    Quote Originally Posted by Mac View Post
    Who needs 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

  9. #5304
    OLYMPIAN Ibarramedia's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Monday training

    Nick Tumminello's lower body warmup
    banded... BW squats, sumo walks, monster walks

    Nordics:
    3 x BW x 10

    Box squats, 12" box:
    bar x 8
    65 x 6
    85 x 6
    5 x 95 x 5

    Sumo deads:
    65 x 8
    95 x 5
    15 x 125 x 1, 30-45 sec between singles

    Good mornings:
    2 warms
    3 x 95 x 5

    DB lying leg curl:
    3 x 30 x 10

    Calf smash - 3 rounds of...
    10 single leg hops ss 5 BW standing calf raises w 5-sec hold at top
    finished all sets on one side then did other side

    No cardio
    Way to train the calves.
    "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

  10. #5305
    OLYMPIAN Puma's Avatar
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    I work with a Tumminello, I'll have to ask if he's related. Liking that BW calf workout. Is the no cardio inspired by your gym meme? lol
    image (4).jpg
    WNBF Pro Bodybuilder
    B.S. Degree Exercise Science

  11. #5306
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    Way to train the calves.
    Thanks!

    Quote Originally Posted by Puma View Post
    I work with a Tumminello, I'll have to ask if he's related. Liking that BW calf workout. Is the no cardio inspired by your gym meme? lol
    image (4).jpg
    LOL, exactly!

    Calves are actually responding well to this. It is BRUTAL though, training them twice daily with single leg stuff in the am and bilateral in the pm ANNND 2 days on/1 day off without missing a scheduled day. Only reason I'm doing this madness is because I'm sick and tired of mediocre calves and loading and unloading multiple plates onto the donkey calf machine...I throw my back out every time I use that thing.
    2016 RX Member of the Year & March 2015 Member of the Month
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  12. #5307
    OLYMPIAN Sunnyday's Avatar
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    Wednesday training

    Modified Nick Tumminello's lower body warmup
    BW squats & banded squats 3x10 each
    BW incline hip thrusts (straight leg) 3x10
    BW incline hip thrusts (bent leg) 3 x 10
    monster walk 2x10
    sumo walks 2x10

    Box squats to 12" box:
    bar x 8
    65 x 8
    85 x 6
    5 x 105 x 4
    had to back off on number of sets a bit but went up in weight( had been doing 7x5)

    Sumo deadlifts:
    75 x 8
    95 x 6
    115 x 6
    12 x 135 x 1 with 60 sec between singles

    Seated leg curls:
    3 x 50 x 10

    Pistol squats:
    3 x 10 each leg
    between 2 benches for balance help, tap BOSU at bottom

    Cpt chair knee raises:
    3 x 25

    Weighted ball crunch:
    (bend backward over stability ball, tap medicine ball to floor behind, crunch up)
    3 x 12# x 25

    No cardio.
    Last edited by Sunnyday; 10-07-2015 at 04:09 PM.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


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  13. #5308
    OLYMPIAN Ibarramedia's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Wednesday training

    Modified Nick Tumminello's lower body warmup
    BW squats & banded squats 3x10 each
    BW incline hip thrusts (straight leg) 3x10
    BW incline hip thrusts (bent leg) 3 x 10
    monster walk 2x10
    sumo walks 2x10

    Box squats to 12" box:
    bar x 8
    65 x 8
    85 x 6
    5 x 105 x 4
    had to back off on number of sets a bit but went up in weight( had been doing 7x5)

    Sumo deadlifts:
    75 x 8
    95 x 6
    115 x 6
    12 x 135 x 1 with 60 sec between singles

    Seated leg curls:
    3 x 50 x 10

    Pistol squats:
    3 x 10 each leg
    between 2 benches for balance help, tap BOSU at bottom

    Cpt chair knee raises:
    3 x 25

    Weighted ball crunch:
    (bend backward over stability ball, tap medicine ball to floor behind, crunch up)
    3 x 12# x 25

    No cardio.

    Good work. Have ever tried reverse bosu ball goblet squats?
    "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

  14. #5309
    OLYMPIAN Ibarramedia's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Hubby said he was in the mood for Sicilian for our pizza cheat. So here you have it. The monster pizza that almost ate our kitchen. It was sooo good!

    Attachment 181798

    Love the Pizza.
    "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

  15. #5310
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    Good work. Have ever tried reverse bosu ball goblet squats?
    If you mean STANDING on a BOSU (either on the bubble side or flipped over) then no. I have balance issues due to one unstable hip joint. Doing a 1-leg bodyweight squat on the floor is as challenging as it gets in my world. Only reason I'm using the BOSU for pistol squats is to judge depth and/or if my balance gives out (which it does at least once per set). :-/
    2016 RX Member of the Year & March 2015 Member of the Month
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    https://granitesupplements.com/ideva...ate.php?id=127

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