CRAZY STRONG & LOVING IT FOR JULY 17, 2010

bayerngirl

Cathlete
Goood morning,

Yesterday I ended up doing yoga and a dog walk. I will do some cardio today, maybe one of the HiiT's:eek:

I will be back to catch up on personals. Have a great weekend!
 
Didn't get a chance to post yesterday. I did STS Meso 2, Week 2, Disc 18, Back and Biceps. Had a really good workout even though I didn't feel much like working out when I got up. Biceps are sore today.

This workout was using the Back-Off Set format. Very effective.

Warmup:
Lat Pulldowns w/Band - Green band/12 reps
T-Pull w/Band - Green band/12 reps
Y's w/Band - Green band/12 reps

Workout:
Australian Chinups - 12
Australian Wide Grip Chins - 12
Overhand Band Pulldowns - All 3 bands/12 reps

Barbell Rows - 60#/12 reps
Barbell Rows - 60#/10 reps
Barbell Rows - 60#/8 reps
Barbell Rows - 45#/20 reps

One-Arm Horizontal Row - 30#/12 reps
One-Arm Horizontal Row - 30#/10 reps
One-Arm Horizontal Row - 30#/8 reps
One-Arm Horizontal Row - 17#/15 reps

One-Leg Deadlifts - 20#/12 reps each side
One-Leg Deadlifts - 20#/10 reps each side
One-Leg Deadlifts - 20#/8 reps each side
***Really felt this in my low back. Glad there wasn't back-off sets for this one.

Barbell Curl - 50#/12 reps
Barbell Curl - 50#/10 reps
Barbell Curl - 50#/8 reps
Barbell Curl - 35#/15 reps
***Did not go up in weight with this one from last week because my form is questionable.

Seated Alternating Curls - 22's/12 reps
Seated Alternating Curls - 22's/10 reps
Seated Alternating Curls - 22's/8 reps
Seated Alternating Curls - 12's/12/8 reps
***With the back-off set Cathe does 12 alternating reps and then 8 with double arm. These burned.

Seated Concentration Curls - 20#/12 reps
Seated Concentration Curls - 22#/10 reps
Seated Concentration Curls - 22#/8 reps
Seated Concentration Curls - 12#/22 reps
***Started with 20# and then accidentally grabbed the 22# dumbbell I had from the last exercise I did. Worked out ok since I was able to do all the sets with 22#. I don't care for this exercise, my wrists hurt when I do it.

Have a great weekend everyone! It's HOT HOT HOT!
 
Hi everyone!

CCV2 & 4DS shoulders done!! I was supposed to do shoulders yesterday but ran out of steam. Knew I should have done them before cardio...:confused:

Have a great day everyone!
 
Hi ladies. I kicked my BUTT today most literally. I really wanted to run but didn't get up early enough - it is Saturday after all. By 9am the heat index was 89. Um, no thank you on a run in that heat. So, I decided to split up my leg workout and work backside today (hams, butt, calves) and followed with HIIT Pyramid.

Stiff legged dead lifts (on bench) 3 x 10 - 25's (dumbbells)

Front leg elevated lunges 3 x 10 - 50#

Single leg dead lifts 3 x 10 - 30#

Plie squats with low-end pulse 3x10 - 50#

Single leg calf raises (on bench) 3 x 20 - 20#

Rear leg slide back lunges 3 x 8 - 12's

Step ups with rear leg lift 3 x 8 - 40#

Calf raises 3 x 20 (feet turned out, feet parallel, feet turned in) 3 x 15 - 100#

Donkey kicks (weighted) 2 x 18 - 8#

Glute roll ins on stability ball 2 x 10

Glute raises on stability ball 2 x 10

J-E-L-L-O!

Hope everyone is having a great weekend!!!!!!
 
Hi girls!;)

I did my workout today, sort of a disappointing light workout:( I guess that means I'm a intensity workout junkie, right?

Here's Today's workout:

Walked on TM to Lady Ga Ga Cd= 15:23
Distance= 1.02 Miles
Calories burned=143
Met Value= 7.0
Used incline changes from 0% to 4%.
Speeds increments from 3.0 to 4.5 mph


Turbo Fire-Core 20 Class= 22 Min
Calories burned= 120
Met Value= 4.0

Bob Harper's Inside Out- Yoga Abs=17 Min
Calories burned= 104

That's it for me today. I hope everyone is having a awesome Saturday!

Hugs to everyone!;)

Nora
 

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