Page 441 of 516 FirstFirst ... 341391431439440441442443451491 ... LastLast
Results 6,601 to 6,615 of 7740
  1. #6601
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Thursday 6/1 lower body training

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    5 x 125 x 5 - up 5 lbs from last week and could have added another 10. Praying I can keep this momentum going a few more weeks

    Sumo deads:
    135 x 1
    155 x 1
    8 x 168 x 1 - with 30 sec between pulls. Super smooth and easy peasy, and 6 lbs over last week.

    Seated leg curl ss leg extension (3 rounds):
    70 x 10 ss 70 x 10

    Glute circuit, 30 reps each per side:
    Side lying clam ss Side lying hip abduction
    Single leg glute bridge ss Quadruped hip ext from elbows
    Quadruped leg swing at 45 deg ss Fire hydrant

    Ab wheel ss horizontal calf machine (3 rounds):
    15 ss 150 x 8

    30 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

  2. #6602
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Friday 6/2 upper body training

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    95 x 5
    105 x 3
    3 x 122 x 3

    Neutral grip pulllups:
    4 x BW+17.5 x 5 - added another set from last week

    Reverse grip bb rows:
    bar x 12
    3 x 95 x 12

    Face pulls:
    3 x 50 x 15

    30 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

  3. #6603
    RX MEMBER
    Join Date
    Feb 2009
    Posts
    11,832
    Rep Power
    2146988

    Default

    Is your walk on a treadmill or something else?

  4. #6604
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by hifrommike65 View Post
    Is your walk on a treadmill or something else?
    Something else: either the gym's indoor track or laps around my pool at home. Unfortunately I physically can't do cardio machines anymore.
    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. #6605
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Saturday 6/3 lower body training

    My HRV app told me this morning, "your HRV value is unusually low. It might be a good idea to limit intensity today." And I was like: fat chance I'm limiting intensity on my heavy day, stupid app. Hmmmmf. So I "limited" intensity to just 2 exercises LOL

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 3
    135 x 3
    I had planned 3x3 at 143 buuuut 135 felt REALLY GOOD so...
    145 x 3 - super smooth, implemented new game plan LOL
    2 x 150 x 3 - rocketed these up, so stoked
    1 x 150 x 5 - prolly had 8 reps (failure) in me but no reliable spotter and wanted to save something for deads

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    6 x 195 x 1 - with just over 60 sec between pulls. Up 10 lbs from last week and it felt REALLY solid!

    Still felt like I had TONS more in me for squats & deads, which is great! Planning to bump the above numbers up next week.

    Glute circuit, 30 reps each per side:
    Side lying clam ss side lying hip abduction
    Single leg glute bridge ss quadruped hip ext from elbows
    Quadruped leg swing at 45 deg ss fire hydrant

    30 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

  6. #6606
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Monday 6/5 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 4
    110 x 4
    4 x 115 x 4

    Wide grip pullups
    5 x BW+17.5 x 5 - added another set from last week

    Incline DB press ss chest supported DB rows:
    25s x 10 ss 25s x 10 (4 rounds)

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

    Front DB raise ss standing DB lateral raise:
    15s x 10 ss 15s x 15 (4 rounds)

    Stretch pushups:
    4 x 12

    30 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

  7. #6607
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Tuesday 6/6 lower body stuff

    dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    125 x 4
    135 x 4
    4 x 140 x 4 - up 5# from last week

    Sumo deads:
    135 x 1
    155 x 1
    175 x 1
    8 x 182 x 1 - with 45 sec between pulls. Up 2# from last week.

    RDLs:
    3 x 125 x 8- up 10# from the last few weeks

    Walking lunges:
    3 x 15 x 12/leg
    ^up from the 10s I used last week.

    Seated calves:
    4 x 45 x 15

    Ab wheel:
    5 x 15

    30 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

  8. #6608
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    get it girl, u workin' it out
    Thanks for the kind words, 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

  9. #6609
    OLYMPIAN stanlystud's Avatar
    Join Date
    Oct 2016
    Posts
    274
    Rep Power
    1180652

    Default

    sunnyday i like to read your Forum... you inspire me and you look great !

  10. #6610
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by stanlystud View Post
    sunnyday i like to read your Forum... you inspire me and you look great !
    Awww! 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

  11. #6611
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Wednesday 6/7 upper body training

    dynamic warmup

    Bench press (competition style, pause bottom and top each rep, reset shoulders, repeat):
    2 x bar x 5
    2 x 65 x 5
    85 x 5
    100 x 5
    4 x 107 x 5 - dropped a set here and adding another to Saturday triples this week

    change in my routine...would have been doing some arm stuff and chins, but the kids' summer schedule is starting soon and so mom's preferred routine takes a back seat :-/

    Neutral grip pulllups:
    5 x BW+17.5 x 5 - added another set of 5 from last week

    Inverted rows:
    3 x BW x 12

    Reverse grip bb rows (straddling the decline bench cuz no rack available):
    bar x 8
    65 x 8
    85 x 8
    85 x 10
    85 x 12

    30 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

  12. #6612
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    go Sunny, go Sunny, go Sunny
    LOL. More like STOP the world, I wanna get off! :-/ But thanks for the encouragment.
    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. #6613
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Thursday 6/8 lower body training

    Dynamic warmup

    Squats:
    bar x 5
    65 x 5
    85 x 5
    105 x 5
    4 x 131 x 5 - up 6 lbs from last week and could have added more weight.

    Sumo deads:
    135 x 1
    155 x 1
    10 x 170 x 1 - with 30 sec between pulls. Super smooth and easy peasy, 2 pounds over last week at the same interval.

    Glute circuit, 30 reps each per side:
    Side lying clam ss Side lying hip abduction
    Single leg glute bridge ss Quadruped hip ext from elbows
    Quadruped leg swing at 45 deg ss Fire hydrant

    Reverse crunch ss traditional floor crunch:
    15 ss 15, 3 rounds

    30 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

  14. #6614
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Quote Originally Posted by CHILDOFGOD View Post
    great lower bod work girly
    Only about 1/3 of the volume and intensity compared what I did 3 years ago, 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

  15. #6615
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Friday 6/9 upper body training

    dynamic warmup

    Bench press (competition style, pause bottom/top, reset shoulders, repeat):
    Bar x 5
    65 x 5
    85 x 5
    100 x 3
    110 x 3
    115 x 3
    120 x 3
    3 x 125 x 3 - with a LEGIT pause at the bottom and 3# above the last few weeks! Woot!

    Neutral grip pulllups:
    5 x BW+17.5 x 5 - added another set from last week

    Dips:
    4 x BW x 12

    Spider curls:
    4 x 45 x 8 - up 10# from my previous

    Face pulls:
    4 x 60 x 12

    Chest supported machine rows:
    4 x 110 x 8

    30 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

Page 441 of 516 FirstFirst ... 341391431439440441442443451491 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.39267 seconds
  • Memory Usage 7,336KB
  • Queries Executed 25 (?)
More Information
Template Usage (44):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (5)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (4)pagenav_pagelink
  • (5)pagenav_pagelinkrel
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (77):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • bbcode_parse_start
  • bbcode_img_match
  • postbit_imicons
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates