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Thread: Sunnyday's Training Journal
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04-01-2011, 10:11 AM #751
keep those great workouts coming girl! I love your comment somewhere up above ..."my husband took care of the kids..well sort of" lolol totally hear that! Although along with child #2 my husband seemed to grow some decent parenting skills. Maybe he realized that we try moonlighting at too many different things for me to do it alone.
And btw-I wish my back would come as quickly as my legs do. I feel like as soon as I lose my pump my lat spread magically disappears WTF??
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04-01-2011, 02:02 PM #7522016 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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04-02-2011, 10:09 PM #753
Friday's arm WO.
Side planks:
3 sets x hold 60 sec ea side, rest 60 sec, repeat
DB OH ext:
20 x 15
30 x 15
40 x 8
45 x 4 drop 35 x 8 drop 25 x 10
Rope hammer curls:
40 x 15
70 x 15
100 x 11
120 x 3 drop 80 x 10 drop 40 x 10
Rope pressdowns:
40 x 15
60 x 15
90 x 8
100 x 5 drop 70 x 8 drop 40 x 10
DB conc curls:
15 x 15
20 x 15
30 x 8
35 x 3 drop 25 x 10 drop 15 x 10
20 min HIIT on the elliptical2016 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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04-02-2011, 10:31 PM #754
Today's WO.
Front planks:
3 sets x hold 60 sec, rest 60 sec, repeat
Hack squats:
sled x 15
sled x 15
+20 x 12
+40 x 10
+60 x 8
+20 x 10
Leg extension: fried my quads big time
40 x 20 both legs
55 x 20 both legs
25 x 15 single leg, each side no rest between sets x 3 sets
stopped counting reps at this point & went to failure each set from here on out...
25# x single leg each side to failure
25# up both legs, then single leg negative reps each leg to failure
10# up both legs, then single leg negative reps each leg to failure
OOOOWWWWW my quads!
Decided to get creative with a ham-triple set to pulverize the hams - worked!
SLDLs SS Lying leg curl (don't have machine used leg wt) SS seated ham curl:
55 x 20 ss 20 x 20 ss 40 x 20
75 x 15 ss 20 x 15 ss 55 x 15
85 x 12 ss 20 x 12 ss 55 x 12
85 x 10 ss 20 x 10 ss 55 x 10
Outers:
40 x 20
40 x 15
55 x 12
55 x 10
Legs are fried. Gonna be feeling this tomorrow.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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04-04-2011, 08:08 AM #755
Those leg extensions elicited an exclamation of pain from my lips - whew! You're tough, girl. I BET your quads were fried.
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04-04-2011, 02:06 PM #7562016 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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04-04-2011, 02:21 PM #757
Hit back today. Changed things up and did my WO in reverse order - SUCKED! Couldn't hit numbers in CG work that I normally do, which is expected since I was wiped out by that time. I guess it is a good thing, though, to shake things up once in a while.
Lying leg lifts, weighted:
3 sets x 10
Seated rows, overhand:
75 x 15
100 x 15
137.5 x 8
162.5 x 4 drop 112.5 x 6 drop 62.5 x 8
Assisted chins, overhand/wide:
30 x 12
30 x 10
30 x 9
30 x 8
Seated rows, underhand:
75 x 15
100 x 15
137.5 x 8
162.5 x 4 drop 112.5 x 7 drop 62.5 x 10
Assisted chins, underhand:
30 x 14 --whoa, where did this come from? guess it's time to drop the assist to 20
30 x 12
30 x 9
30 x 10
Seated rows, neutral (different machine from above):
50 x 15
80 x 15
120 x 9
150 x 4 drop 100 x 6 drop 50 x 10
CG pulldowns:
50 x 15
70 x 15
100 x 7
120 x 3 drop 80 x 6 drop 40 x 10
Low back is still hurting from posing practice yesterday. Decided to take a break from hypers until it's feeling less sore. Did put in a good stretch to move things around.
Meeting with my coach tonight. Don't know why I'm so nervous about what I'm gonna hear with my diet and cardio schedule, but I am.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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04-04-2011, 02:53 PM #758
It's good to switch things around! I bet your numbers would come back up quickly if you stick to this order.
Hope your coach's plan isn't too big of a change
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04-04-2011, 09:18 PM #759
Met with coach and got a few minor tweaks but basically the same food plan. He did add in carnitine and a fat burner which I had anticipated. Psyched to see how these tweaks will look in the next couple weeks.
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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04-04-2011, 09:24 PM #760
I was looking forward to switching things around like this but I hated it because my neutral and close grip numbers were nearly impossible to duplicate since I usually do those first. Yeah, I know the numbers will come up quickly and I'll probably add a tiny bit of extra width to my lats which of course couldn't hurt.
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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04-05-2011, 08:08 AM #761
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04-05-2011, 08:13 AM #762
I'm surprised you're on a fat burner at this point. Diet was working. Seems like that would come later only if needed.
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04-05-2011, 01:29 PM #7632016 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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04-05-2011, 01:44 PM #764
Yep, l-carnitine. I definitely felt a difference this morning as if I'm on something, and I did seem to break a sweat when I never usually do other than leg day. I'm taking pictures tonight then I'll have them to compare next week. If I don't notice a difference myself, then I'll question the necessity of it.
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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04-05-2011, 09:06 PM #765
Chest & calves.
Twists w/bar:
3 x 20 each side
Weighted ball crunch:
3 x 15
Incline bb:
45 x 15
65 x 15
75 x 12
90 x 4 drop 65 x 8
Incline DB flyes:
15s x 15
20s x 15
30s x 8
35s x 6 drop 20s x 10
Incline DB press:
20s x 15
25s x 15
30s x 10
35s x 6 drop 20s x 10
Seated machine flyes:
50 x 15
75 x 15
100 x 6 having trouble with wrist pain, decided to stop there
Leg press calves:
75 x 20
100 x 15
150 x 15
187.5 x 10
225 x 8 drop 100 x 10
Seated calves:
70 x 15
90 x 15
115 x 9
130 x 7 drop 90 x 8
Finished with 20 min on the elliptical.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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