Results 7,666 to 7,680 of 7742
Thread: Sunnyday's Training Journal
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07-22-2020, 11:58 AM #7666
great workout girly i did my workout on my birthday this pass Monday at 50 yrs young.
MY LORD OF LORDS!!!
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07-22-2020, 06:05 PM #76672016 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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07-23-2020, 11:06 AM #7668
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07-27-2020, 10:54 PM #7669
Monday 7/27 lower body with BFR
10 min warmup on the stationary bike
dynamic stretching & mobility work - took an extra long time to get things moving
**10 second rest between all sets**
Seated leg curl:
2 x 30 x 20 without BFR
4 x 50 x 15
Unilateral seated leg press:
5 x 55 x 15 left
4 x 55 x 15 right
BB RDL:
4 x 95 x 15
Donkey kick:
5 x 30 x 15 left
4 x 30 x 15 right
Glute circuit with heavy band (no rest between sides/exercises):
4x15 side lying clam then 4x15 side lying abduction
4x14 reps single leg glute bridge then 4x15 hip extension on elbows
4x15 single leg swing ss 4x15 reps fire hydrant
**did 5 sets of everything on the left
Adductors:
4 x 50 x 15
Abductors:
4 x 50 x 15
Spanish squats: new for me, still getting used to these but HIGHLY RECOMMEND!
4 x BW x 15 much easier on the knees than sissies or hacks if you need some variety
Leg extension:
4 x 50 x 15
Seated calves:
4 x +25 x 15
Tibialis:
4 x 15
Donkey calves:
4 x 180 x 15
Abs finisher (4 rounds):
Cpt chair knee raise x 15
Traditional floor crunch x 152016 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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07-28-2020, 05:54 PM #7670
Tuesday 7/28 chest and shoulders stuff
10 minutes on the stationary bike
dynamic stretching and mobility work
Superset (4 rounds):
Face pulls on floor 60x8 paused reps
straight arm pulldowns 60x12
Comp bench, 2-count pauses all reps/sets:
2 x bar x 5
2 x 65 x 5
85 x 5
4 x 95 x 5
Incline bb: haven’t done this with free weight in soo long! Taking my timr ramping this up
Bar x 5
2 x 65 x 5
2 x 85 x 5
Reverse pec dec:
4 x 50 x 8
Stretch pushups:
4 x BW x 15
Bradford press:
4 x 45 x 8
Pec dec:
4 x 50 x 8
Seated Y press:
4 x 25s x6
Seated lateral raise machine:
4 x 40 x 8
Icarian standing lateral raise:
4 x 40 x 8
Front plate raise:
4 x 25 x 82016 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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07-29-2020, 11:20 AM #7671
awesome workouts, keep it up girly and i see that u like that bike alot, lol
MY LORD OF LORDS!!!
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07-30-2020, 04:35 PM #7672
Thanks, COG. The rebuild is going really nicely.Yesterday someone pointed out the noticeable shoulder growth and I was like AWWWWWW!
Much as I used to hate all forms of cardio, I’m thankful to have the bike now. Back when I competed I wasn’t able to lean over OR bring my left leg up enough to pedal. Now that I can’t walk OR do the elliptical at all but CAN bring my leg up enough, at least I have some way of getting some repetitive movement in my hip. It doesn’t burn half the calories compared to the elliptical which totally sucks but it’s still movement.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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07-30-2020, 04:52 PM #7673
Thursday 7/30 upper body with back focus
warmup 10 min stationary bike
mobility work and dynamic stretching
Planks 4 x BW x 1 minute holds
Banded lateral walks 4 x 10 each direction without stopping
Banded kickbacks 4 x 15/leg
4 rounds:
Face pulls lying on floor touch thumbs to floor 60 x 12
Straight arm pulldowns 60 x12
Bradford press:
4 x 55 x 8
Reverse DB fly:
4 x 20s x 12
Inverted rows with comp bench grip:
4 x BW x 12 - up 2 reps from last week which is super cool
Had planned to use the Smith machine for floor presses but some numbskull broke it (very rare for this gym where ppl take serious care of equipment and we will quickly report anyone we see abusing our toys). There are 4 other Smiths but this one is the best one for floor presses so I switched my plan to DB floor press. Blessing in disguise!!
DB floor press with legs straight not bent:
2 x 30s x 5
35s x 5
2 x 40s x 4
2 x 45s x 4 - post COVID PR!!
I think I will keep these in for a while until I plateau, then switch to barbell. We’ll see
Reverse grip pullups:
4 x BW+15 x 5 - added a set from last week
Meadows rows:
1 x +20 x 8/side
3 x +30 x 6/side
Reverse grip seal rows:
2 x 95 x 8
2 x 115 x 6 - post-COVID PR!!
Decline DB row (think inverted high row):
4 x 40 x 8/side
Time was up, had to go get my poodles from the groomer LOL2016 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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07-31-2020, 11:41 AM #7674
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07-31-2020, 11:42 AM #7675
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07-31-2020, 05:02 PM #76762016 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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08-01-2020, 06:42 PM #7677
Saturday 8/1- bench, pullups, and some arms
10 minute warmup on the stationary bike
The usual mobility work and dynamic stretching
Banded face pulls 4 x 15
Banded straight arm pulldowns 4 x 15
Banded over & backs x 20
Band pull aparts x 20
Comp bench, 2-count pauses:
bar x 5
65 x 5
85 x 5
95 x 3
5 x 105 x 3 raw
3 x 115 x 3 with SlingShot
Neutral grip pullups:
4 x BW+15 x 5
1 x BW+17.5 x 5 - post-COVID PR! Yay me!!
DB hammer curls seated backwards on lat pulldown:
4 x 20s x 8
V-bar pressdown:
4 x 70 x 8 - post-COVID PR
Concentration curls:
4 x 20 x 8/side
Dips:
4 x BW x 82016 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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08-03-2020, 11:19 AM #7678
awesome girly
MY LORD OF LORDS!!!
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08-03-2020, 03:36 PM #76792016 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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08-03-2020, 07:44 PM #7680
Monday 8/3 lower body with BFR
10 min warmup on the stationary bike
dynamic stretching & mobility work - took an extra long time to get things moving
**10 second rest between all sets**
Seated leg curl:
6 x 50 x 12
Unilateral leg press on dip machine:
55 x 15/side
70 x 15/side
2 x 85 x 12/side
2 x 100 x 8/side
Glute circuit with heavy band (no rest between sides/exercises):
4x15 side lying clam then 4x15 side lying abduction
4x14 reps single leg glute bridge then 4x15 hip extension on elbows
4x15 single leg swing ss 4x15 reps fire hydrant
**did 5 sets of everything on the left
Adductors:
4 x 70 x 10
Abductors:
4 x 70 x 10
Leg extension:
4 x 70 x 10
Seated calves:
4 x +25 x 15
Tibialis:
4 x 15
Donkey calves:
4 x 180 x 15
Abs finisher (4 rounds):
Cpt chair knee raise x 15
Traditional floor crunch x 152016 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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