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  1. #5761
    OLYMPIAN Sunnyday's Avatar
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    Monday 3/28 squats n deads

    At home first thing:
    20 cat-and-camels at fast pace
    20 McKenzie press-ups 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

    Kids off today for spring break and I had a contractor coming to the house so I had to make this short and to the point.

    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
    105 x 5
    3 x 128 x 4 (up 3 lbs from the last few weeks)

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 185 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
    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. #5762
    OLYMPIAN black-elephant's Avatar
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    Quote Originally Posted by Sunnyday View Post
    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.
    Attachment 183826
    Very creative!
    Training and diet consulting available. Send me a PM.

  3. #5763
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by black-elephant View Post
    Very creative!
    You're too kind! More like an epic Pinterest fail, LOL. But thanks.
    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. #5764
    OLYMPIAN baby muscle's Avatar
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    Great to see you're gettin back I'm swing of things.

  5. #5765
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by baby muscle View Post
    Great to see you're gettin back I'm swing of things.
    Feels great to be gettin back! This stomach bug was the WORST! I was still feeling a little funky at the end of my squat sets and a few times during deads. Yuk.
    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. #5766
    OLYMPIAN BananaHammock's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Feels great to be gettin back! This stomach bug was the WORST! I was still feeling a little funky at the end of my squat sets and a few times during deads. Yuk.
    I had a similar episode this weekend. Friday all the way through Monday. Not fun.

    http://forums.rxmuscle.com/showthrea...t-from-the-ass

  7. #5767
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 3/29 upper body this n that

    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

    Warmup at gym:
    a little foam rolling
    10 frog stretches with a few reps internal rotation to each side
    10 prying pushups
    20 arm crossovers (10/side)
    20 over & back banded stretch
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 20#)

    Bench press: (each rep paused 2 sec, press to lockout, reset shoulders at top, repeat)
    bar x 5
    65 x 5
    85 x 4
    105 x 4
    3 x 111 x 4 - bumped up the weight a couple pounds

    Overhead press:
    bar x 5
    65 x 5
    4 x 75 x 4 - added another set

    Wide grip pullups:
    4 x +12.5 x 5 - added another set

    Reverse DB fly:
    3 x 15s x 10

    Leaning DB lateral raise:
    3 x 25 x 10/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

  8. #5768
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by UKwildcat View Post
    I had a similar episode this weekend. Friday all the way through Monday. Not fun.

    http://forums.rxmuscle.com/showthrea...t-from-the-ass

    Sorry you went through it too. My youngest and I just had it out the front end. She had a mild fever but mine was moderate. My husband had it out both ends with the moderate fever. And yeah, the adults had it for several days. :-(
    Glad you're on the mend.
    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. #5769
    OLYMPIAN BananaHammock's Avatar
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    Quote Originally Posted by Sunnyday View Post
    Sorry you went through it too. My youngest and I just had it out the front end. She had a mild fever but mine was moderate. My husband had it out both ends with the moderate fever. And yeah, the adults had it for several days. :-(
    Glad you're on the mend.
    My son had the pukahontas version.

  10. #5770
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by UKwildcat View Post
    My son had the pukahontas version.
    Puking kids are a close second to puking adults. Almost as hard to watch from the cheap seats as it is to be the patient.
    Last edited by Sunnyday; 03-29-2016 at 05:54 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. #5771
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 3/30 squats n deads

    At home first thing:
    20 cat-and-camels at fast pace
    20 McKenzie press-ups 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 (10/side)
    10 kettlebell halos (10 each direction with 20#)

    Squats:
    bar x 5
    75 x 5
    105 x 5
    3 x 119 x 5 (up 3 lbs from the last few weeks)

    Sumo deads:
    135 x 1
    155 x 1
    10 x 173 x 1 with 45 sec between singles
    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. #5772
    OLYMPIAN Sunnyday's Avatar
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    Thursday 3/31 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

    Crazy day. Chiro appointment, misbehaving adolescent dog, early pickup from school for one kiddo, and swim practice for the other two. Got done what I could. Tomorrow and the weekend not looking conducive to lifting :-/

    Warmup at gym:
    10 frog stretches with a few reps internal rotation to each side
    10 prying pushups
    20 arm crossovers (10/side)
    20 over & back banded stretch
    20 band pull-aparts
    20 kettlebell halos (10 each direction with 20#)

    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
    4 x 118 x 3 - up another set from last week

    Neutral grip pullups:
    5 x +12.5 x 5 - up another set from last week, adding weight next week

    Dips:
    3 x BW x 12

    Inverted rows:
    3 x BW x 10

    And that was all she wrote.
    Last edited by Sunnyday; 03-31-2016 at 02:24 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

  13. #5773
    OLYMPIAN Sunnyday's Avatar
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    Friday 4/1 squats n deads n other stuff

    At home first thing:
    20 cat-and-camels at fast pace
    20 McKenzie press-ups 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 (10/side)
    10 kettlebell halos (10 each direction with 20#)

    Squats:
    bar x 5
    75 x 5
    105 x 5
    125 x 3
    3 x 136 x 3 (up 4 lbs from the last few weeks)

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 196 x 1 with 60 sec between singles

    Horizontal calf machine:
    3 x 150 x 10

    Ab wheel (kneeling):
    3 x 15

    Time ran out, had to go play supermom.
    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. #5774
    OLYMPIAN Sunnyday's Avatar
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    At my lil girl's swim championships today and tomorrow. If you were following along last year this time you'll recall the pics I posted of the fancy-scmancy private school AND THEIR BANGIN' WEIGHT ROOM! Oh, people, wish you could all be here to see this cuz THEY GOT TONS OF NEW TOYS IN THE WEIGHT ROOM!!! Pics are a little blurry but even with the blur it looks cool! All the orange stuff and the colored plates are new since last year.

    image.jpg

    image.jpg
    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. #5775
    OLYMPIAN Sunnyday's Avatar
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    View from the balcony. Can't tell from the pics but the dome is all-skylights. Also new is the flashy screen/scoreboard.

    image.jpg
    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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