Results 5,761 to 5,775 of 7740
Thread: Sunnyday's Training Journal
-
03-28-2016, 01:34 PM #5761
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 cardio2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
03-28-2016, 02:34 PM #5762
-
03-28-2016, 03:03 PM #57632016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
03-28-2016, 08:33 PM #5764
Great to see you're gettin back I'm swing of things.
-
03-29-2016, 09:25 AM #57652016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
03-29-2016, 12:54 PM #5766
I had a similar episode this weekend. Friday all the way through Monday. Not fun.
http://forums.rxmuscle.com/showthrea...t-from-the-ass
-
03-29-2016, 04:18 PM #5767
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 cardio2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
03-29-2016, 04:23 PM #57682016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
03-29-2016, 05:45 PM #5769
-
03-29-2016, 05:53 PM #5770
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
-
03-30-2016, 02:44 PM #5771
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 singles2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
03-31-2016, 02:22 PM #5772
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
-
04-01-2016, 01:50 PM #5773
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
-
04-02-2016, 08:26 AM #5774
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.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
-
04-02-2016, 08:31 AM #5775
View from the balcony. Can't tell from the pics but the dome is all-skylights. Also new is the flashy screen/scoreboard.
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
Bookmarks