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Thread: Sunnyday's Training Journal
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03-24-2016, 09:31 AM #5746*Prep Coach: www.theprepcoach.com
*YouTube Channel: http://www.youtube.com/user/NaturallyGreatBB
*Workout Log: http://forums.rxmuscle.com/showthrea...93#post2115793
*FaceBook: https://www.facebook.com/alex.kikel.9
***Pharmacokinetics Video Series***
Clen: https://www.youtube.com/watch?v=mzrMzp8636k
Tren:https://www.youtube.com/watch?v=1duv1nIgnCs
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03-24-2016, 09:59 AM #57472016 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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03-24-2016, 10:27 AM #5748*Prep Coach: www.theprepcoach.com
*YouTube Channel: http://www.youtube.com/user/NaturallyGreatBB
*Workout Log: http://forums.rxmuscle.com/showthrea...93#post2115793
*FaceBook: https://www.facebook.com/alex.kikel.9
***Pharmacokinetics Video Series***
Clen: https://www.youtube.com/watch?v=mzrMzp8636k
Tren:https://www.youtube.com/watch?v=1duv1nIgnCs
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03-24-2016, 04:40 PM #5749
Thursday 3/24 lower body
At home first thing:
20 cat-camels at fast pace
20 McKenzie pressups at fast pace
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeezes
20 supine foot circles each direction per foot
20 supine foot point/flex per foot
full BW squat with 30 sec hold at bottom
At gym warmup:
10 frog stretches with a few reps internal rotation to each side
10 hip side-to-side (10/side)
10 hip airplanes (10/side)
10 reverse lunge to knee hug (5/side)
10 kettlebell halos (5 each direction with 20#)
Squats:
bar x 5
75 x 5 (taking 30-lb jumps now)
105 x 5
5 x 116 x 5
Sumo deads:
135 x 1
155 x 1
10 x 173 x 1 with 45 sec between singles
Unilateral standing calves:
3 x BW x 5/side with 5-sec hold at top each rep
Rolling planks:
3 x 5/side with 10-sec hold each side
No cardio
Had the kids with me because they're on spring break. I had plenty more in me but my childcare time was up. :-(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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03-24-2016, 08:43 PM #5750
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Sunnyday, can you please explain what cat-camels are.
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03-24-2016, 08:48 PM #57512016 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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03-24-2016, 08:59 PM #5752
- Join Date
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Those poses do seem familiar. Hopefully I can eventually work them into my daily routine.
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03-24-2016, 10:08 PM #5753
How to Squat with Christ Duffin and Mark Bell:
https://m.youtube.com/watch?v=U5zrloYWwxw
^I got 3 of my daily exercises from that vid. Chris also explains why you would want to do the Cat and Camels and the McKenzie Press Ups first thing in the a.m.
Hip airplanes @22:00
Cat and Camels fast pace @ 24:50
McKenzie Press Ups fast pace @ 26:002016 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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03-24-2016, 10:25 PM #5754
Other Duffin/Bell warmup for squats n deads vid:
https://m.youtube.com/watch?v=EN6HAheRHYQ
What you see me use:
Hip Side-2-Side @ 2:50
Hip airplanes (same as previous vid) @ 9:00
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03-25-2016, 02:09 PM #5755
Forced day off from gym. Caught my daughter's stomach bug. Started puking bile at 7am, called my husband and told him come home from work to take care of the fam. I passed out some time around 9 and finally up and around. Yuk. :-(
Last edited by Sunnyday; 03-25-2016 at 02:10 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
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03-25-2016, 02:39 PM #5756
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03-26-2016, 03:30 PM #5757
Saturday 3/26 upper body
First thing this am:
20 cat-camels at fast pace
20 McKenzie pushups at fast pace
full BW squat wit 30 sec hold at bottom
40 seated arm circles in each direction
25 elbow curls
3x20 kneeling ankle squeeze
20 supine foot rotation in each direction per foot
20 supine point/flex per foot
Stomach still doing somersaults but I wanted to get out of the house and just get SOMETHING done today, knowing I "might" be missing next Saturday's training due to my youngest's swim championships. I say might because there is a slight chance I could get in a workout across the hall from the pool where she's swimming. If so, it'd be a great place for a mountaindog-style, party-til-you-puke shoulder workout. Fingers crossed but I'm not counting on it.
Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
bar x 5
65 x 5
85 x 3
105 x 3
115 x 3
3 x 118 x 3
Neutral grip pullups:
4 x +12.5 x 5
Just the bare essentials. That was all the stomach could take. Better than nothing.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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03-26-2016, 07:50 PM #5758
Made hot chicken "wings" (strips of chicken breast) with extra-hot Buffalo dipping sauce and a dragon veggie platter. Kids went nuts over the dragon.
image.jpg2016 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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03-28-2016, 01:20 PM #5759
MMMM! Looks good!
*Prep Coach: www.theprepcoach.com
*YouTube Channel: http://www.youtube.com/user/NaturallyGreatBB
*Workout Log: http://forums.rxmuscle.com/showthrea...93#post2115793
*FaceBook: https://www.facebook.com/alex.kikel.9
***Pharmacokinetics Video Series***
Clen: https://www.youtube.com/watch?v=mzrMzp8636k
Tren:https://www.youtube.com/watch?v=1duv1nIgnCs
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03-28-2016, 01:29 PM #57602016 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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