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  1. #6541
    OLYMPIAN Sunnyday's Avatar
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    Thursday 5/4 lower body training

    dynamic warmup

    Ab wheel ss horizontal calf machine:
    4 rounds of...
    15 ss 130 x 12

    Seated leg curl ss leg extension:
    30 x 12 ss 30 x 12
    50 x 12 ss 50 x 12
    3 rounds, 70 x 12 ss 70 x 12

    Squats:
    bar x 5
    95 x 5
    115 x 5
    3 x 135 x 5

    Sumo deads:
    135 x 1
    155 x 1
    6 x 175 x 1 with 30-45 sec rests
    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. #6542
    OLYMPIAN Sunnyday's Avatar
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    Friday 5/5 upper body training

    dynamic warmup

    Bench press:
    bar x 5
    65 x 5
    85 x 5
    Shoulder felt unstable so I decided to stop there

    Neutral grip pullups
    3 x BW+15 x 5 - up 2.5 lbs from last week and easy peasy

    Decline DB rows:
    4 x 50 x 8/side

    Face pulls:
    4 x 50 x 15

    Reverse grip bb rows:
    4 x 115 x 8

    Leaning DB lateral raise:
    4 x 25 x 12/side

    DB pullovers:
    4 x 50 x 8
    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

  3. #6543
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    LOOKIN' GREAT on ur workouts young lady
    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. #6544
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/6 lower body training

    Crazy morning with the fam. Thankfully it was all good.

    dynamic warmup
    hit 2 mobility PRs today while warming up:
    hands free shin box for back-and-forth reps
    leopard crawls for reps forward AND backward
    ^both of these with NO pain OR shaking, super fluid! I'm thrilled!

    DB lying leg curl:
    4 x 25 x 20

    Squats:
    3 x bar x 5
    3 x 95 x 5
    2 x 115 x 5
    3 x 135 x 3 - solid but I was gassed afterward, likely due to the early morning excitement at home, which was worth it

    Rack deads, plates 6" from floor and just enough rest to load plates:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    235 x 1
    255 x 1

    Unilateral calf raises:
    5 x BW x 5 with 5-sec hold at top and 3-sec hold at bottom each rep

    Done and back to the busy home front.
    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. #6545
    OLYMPIAN Sunnyday's Avatar
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    Monday 5/8 upper body training

    Shoulder felt funky today, then my HRV app told me take it easy. so I lightened up on the weight, increased rest periods a bit, and added some light cardio at the end.

    dynamic warmup

    Bench press (competition style pause bottom/top, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    4 x 105 x 4 - not bad considering I had to use a sllngshot to get this weight last week

    Wide grip pullups
    4 x BW+15 x 5 - added another set from last week

    Incline DB press:
    4 x 15s x 12

    Incline DB fly ss reverse DB fly:
    15s x 12 ss 15s x 12 (4 rounds)

    Smith wide grip upright rows:
    +20 x 12
    4 x +50 x 8

    Six ways:
    3 x 4s x 8

    Finished with a 20 minute walk around the indoor track
    Last edited by Sunnyday; 05-08-2017 at 03:06 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

  6. #6546
    OLYMPIAN Sunnyday's Avatar
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    Tuesday 5/9 lower body training

    dynamic warmup

    squat rack situation today:

    image.jpg

    ^^^^^



    Squats:
    bar x 5
    95 x 5
    115 x 5
    4 x 130 x 4 - moved like buttah!

    Sumo deads:
    135 x 1
    3 x 155 x 0 - wtf?!!

    RDLs:
    4 x 135 x 6

    Rack pulls:
    135 x 1
    155 x 1
    175 x 1
    8 x 195 x 1 with 45 sec between pulls

    Ab wheel ss horizontal calf machine:
    15 ss 130 x 12, 3 rounds
    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

  7. #6547
    OLYMPIAN Sunnyday's Avatar
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    ^^
    duuuuh!

    Forgot to add these! First time I've done them in 3 years.

    Front squats:
    2 x bar x 6
    65 x 6
    75 x 6
    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. #6548
    OLYMPIAN Sunnyday's Avatar
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    Wednesday 5/10 upper body training

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    bar x 5
    65 x 5
    85 x 5
    5 x 105 x 5

    Chins:
    4 x BW+15 x 5

    V-bar pressdown:
    2 x 50 x 12
    2 x 60 x 12

    Rope hammer curl:
    4 x 50 x 12

    Dips:
    3 x BW x 12

    Concentration curls:
    4 x 15 x 12/side

    20 min walk
    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. #6549
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    Keep it up girl
    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

  10. #6550
    OLYMPIAN Sunnyday's Avatar
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    Thursday 5/11 lower body stuff

    dynamic warmup

    Ab wheel ss horizontal calf machine:
    4 rounds of
    15 ss 130 x 12

    DB lying leg curl:
    2 x 30 x 12
    4 x 40 x 12

    Squats:
    bar x 5
    95 x 5
    115 x 5
    3 x 121 x 5 - just some easy peasy technique work

    Sumo deads:
    135 x 1
    155 x 1
    6 x 165 x 1 - with 30-45 sec between pulls. Was supposed to be easy peasy but felt like lead. At least it broke the floor unlike 155 on Tuesday.

    Crazy busy afternoon so that was all I had time for
    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. #6551
    OLYMPIAN Sunnyday's Avatar
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    Friday 5/12 upper body training

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    105 x 3
    4 x 115 x 3

    Neutral grip pulllups:
    4 x BW+15 x 5 - added another set from last week

    Reverse grip bb rows:
    bar x 12
    95 x 10
    2 x 115 x 8
    115 x 10
    115 x 12 - could be a rep PR

    Decline DB rows:
    3 x 45 x 10/side

    Decline DB pullovers:
    3 x 45 x 10

    Inverted rows:
    4 x BW x 10

    20 min walk on the indoor track
    Last edited by Sunnyday; 05-12-2017 at 01:51 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

  12. #6552
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by CHILDOFGOD View Post
    great job young lady

    Thank you
    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. #6553
    OLYMPIAN Sunnyday's Avatar
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    Saturday 5/13 Squats n deads

    In a rush cuz one of my kids had a birthday party to attend. Got in the minimum.

    dynamic warmup

    Squats:
    bar x 5
    95 x 5
    2 x 115 x 5
    3 x 135 x 3 - moved pretty well

    Hip was hurting a little so I played it safe and didn't pull from the floor

    Rack deads:
    135 x 1
    155 x 1
    175 x 1
    195 x 1
    215 x 1
    5 x 235 x 1
    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. #6554
    FREAK cook's Avatar
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    Happy Mothers day Sunny!

  15. #6555
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by cook View Post
    Happy Mothers day Sunny!
    Thanks for thinking of me, cook!
    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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