Fitnessfreak's December/January Rotation for Feb.10, 2009

[bayerngirl]

Good morning girls,

I will do cardio today! Maybe kickboxing? I am so tired the last few days Maybe adding my 1RM is kicking my butt

Debbie, glad you are back! Your rotation looks good! I like the idea less cardio I have DB from 3# to 30 pounds! I saw yesterday on the Pentagon Cannel "Fit for Duty", that the guy uses plates instead of DB! My plates have handles! I only use my plates for my barbell, never thought of using it like a DB! It should work, right?

Patti, I have the same problem with my DB! Not sure why Cathe uses DB instead of a BB?

Nice workout yesterday, everyone!

Have a great day!

 

[Fitnessfreakk366]

Today was Back, Biceps and Abs. Had an excellent workout but my bicep strength has dimished to about nothing. Kind of bummed about that. I know it will come back, but that is my hardest muscle to train.

10 minute warmup on treadmill doing a light jog.

1 minute rest between each set

BACK
Underhand Barbell Rows:
45# - 15/15 (warmup)
52# - 10
55# - 10
57# - 10
***Should have started higher but this week is an experimental week. Need to see where I'm at with my weights.

One Arm Dumbbell Rows:
30# - 10
32# - 10
35# - 9

BICEPS
EZ Curls:
35# - 15 30# - 15 (warmup)
***Dropped to 30# because I wanted a light weight for my warmup. 35# was a bit too heavy.
45# - 10
47# - 9
50# - 7
***I was pissed that I didn't make 8 reps with 50#.

Incline Dumbbell Curls:
15's - 10
17's - 10
20's - 8
***These felt good.

ABS
1 Minute Elbow Planks: 3 sets with little rest.
Straight Leg Crunch: 3 sets/15 reps
Reverse Crunch: 3 sets/15 reps w/8# med ball

That is all....

BBL...

 

[fitvix]

Today was Drill Max! I looked ahead last night to see how long this one was and thought I could get up earlier to complete it - but I was just too tired. I was able to complete all of it except for the last weight section. I burned 808 calories! (and was glad when it was over)

I think I hurt my shoulder last night doing one of the 1RM's. Its very tight and sore today. I hope it doesn't give me a headache.

The temps today are going to reach 60!! I guess we are going to set a record high - too bad I wasn't outside rather than inside at work. Blah.

I am getting anxious to start STS next week....Planning on taking before and after pictures after each month.

 

[Roxie 1965]

Good Morning,

Didn't get floor work done from PLB DD and SIL came over to play pool. Tonite is LIS and BM2 abs, that I also didn't get done last nite. I don't know if I will make up the floor work. Everyone have a good day.

 

[auntiebev]

Good morning. Today was a cardio day for me so I did Step Blast. Good workout and I'm surprised that I did ok at 6 am!

Have a good day everyone. Debbie-welcome back!!

Bev

 

[Boingo1]

Hey Guys!...

I did Low Max today... reminded my lower body of the DOMS I had with Disc 3 LEGS, last week!

Debbie: Great to see you here! I look forward to following your "journey"! You are so motivated!!

Great workouts everyone!!

 

[orphylea]

Hi everyone!

I did MM upper body premix early this morning, but threw in an extra exercise or set for just about everything. I just can't leave well enough alone.

Chest
Pushups- toes
Pec Flyes- 22.5s
Slow Count Pec Flyes- 22.5s
Slow Count Pushups- all on toes but last freaking rep!
Flat DB Bench Press- 2 sets of 12 / 25s

Back
Underhand Lat Row- 3 sets- 70#/65#/60#
One Arm Row DB- 2 sets- 30s/27.5s
Pullovers- 35#

Shoulders
Standing lateral raise- 2 sets- 12s
Band lateral raise- green band
Upright row- 2 sets- 20s / 17.5s
Front raise / Real Delt squeeze w/ BB- 20
- I don't like this exercise- feels like I can never eliminate the momentum
Military press- 2 sets- 15s / 16.25s
Rear delt flyes- 2 sets- 8s

Biceps
BB Bicep Curls- 2 sets- 35#
Crazy 8s- 12s
Hammer Curls- 2 sets- 16.25s

Triceps
Seated Overhead Press- 3 sets- 16.25# / 17.5#
- Moving up to 20# on these next time
Dips
Single arm band kickbacks- green band

Funny how I graduated to the purple band in lower body but um, nope in upper.

Sorry for lack of personals, I have to get the kids down for a nap.

 

[HotPants]

Checking in -

I'm quite tired and working on only a couple hours of sleep. Did Push/Pull today.
Yesterday I did 90 minutes of cardio. (I feel like I can already hear Debbie yelling at me!) And just a few days ago was 7 miles on the TM. I'm just shocking my body!
Enjoy.

 

[Czechfan]

Hi Everyone!

I'm here for my evening check-in I hope everyone has had a great day and great workout.

Here's my workout for today:

I did Cardio Coach Vol.4= 52 min
Burned approx. 600 calories
Distance= 3.5 miles

I also did Abs from Cardio + Weights= 8 min.

The muscle and tendons around my elbow area are hot and sore so I'm trying to take it easier on the wts this week so I can do STS Feb. 16th when Cathe starts. Tomorrow I'm supposed to do a weight workout 2X but I think I'll do half of it instead and try not to hurt my elbow too much. I hate backing off on my workouts but I know that I should.

Tonights my meds injection night, oh boy, I hate that oh well. I do what I have to....

Take care and Hugs everyone!

Nora