Fitnessfreak's December/January Rotation for Feb.11, 2009

bayerngirl

Cathlete
Good morning girls,

Yesterday I did DM Cardio Blast 39 min.:D I had no engery to do more! Today I will do Pyramid Back/GS Back + Pyramid Biceps/ GS Bicpes+ Pyramid Shoulders/ GS Shoulders!

P.S. We are covered in snow:(

Have a great workout and day! BBL to report my workout!
 
Good morning. I just got done doing 4DS biceps and triceps. I had intended to do each round twice as Debbie told us to do but I tried to go heavier on my chest flys on Monday and now I'm paying the price for it. Every darn time I try to do that, I get pain in my shoulder/rotator cuff that lasts for a while. It's hard to believe that it can also hurt when you are working triceps and biceps but it does! It is burning like crazy. So I whimped out and only did one set of each round. I really want to feel good to start STS next week. Sorry Debbie.

I hope everyone has a good day and a good workout.

Bev
 
Today I had a totally excellent workout. I worked my legs and even though I dread training my legs, this one turned out to be my favorite workouts. A long one, though. I started at 10 after 6 and didn't get done until 20 to 8. :eek:

1 minute rest between each exercise.

LEGS
Squats:
65# - 15/15 (warmup)
75# - 10
80# - 10
85# - 10
****Legs really felt these. Had some spasms there for a few. LOL!

Bulgarian Split Squats:
4 risers
65# - 10
70# - 9
75# - 8
****This exercise always kills me. Legs were burning big time.

Reverse Dumbbell Lunges:
30's - 10/9/8 reps

Elevated Deadlifts:
70# - 10
75# - 10
80# - 10
****I totally love this exercise.

CALVES:
Gym Style Calf Work

Then I hopped my treadmill and did Cardio Coach #1 in it's entirety. My HR was at 121 bpm even at the warmup. I love how weight training gets my HR up. I had a great workout even though my legs were rubber. Then I did the stretch from Gym Style Legs.

Cardio & Stretch stats:
39 minutes
24 seconds below zone
14 minutes in zone
25 minutes above zone
344 calories burned!!! :woohoo:


I am flying high today. Feeling awesome!!!!

Hope I can do my cardio tomorrow!
 
Good Morning,

I did LIS last nite and then made up the two I missed so BM2 abs and PLB floor work done. Tonite is PB. We have snow here to but its suppose to be 53 degrees today. Kansas weather is crazy.
 
Hi guys!

I did cardio today- Amy Bento's Kickbox Xtreme. It kicked my butt- loved it! I bought it for myself a month ago (for my birthday) and just tried it out. By the fifth combo, I was worn out- I was missing steps (and that is partially because it is a new workout for me) and partially because I was DONE! Burned 872 calories. Good stuff.

I am looking forward to 4DS upper body premix tomorrow- love that workout! Have a great day everyone!
 
This morning was Low Max for me! I got up early enough so that I could finish the whole thing. I swear that Cathe is trying to Max me out with all of these "max" workouts. Yesterday was DM, today was LM, tomorrow is Imax 2 - wth?! I burned 820 calories so I was pleased. (I was bad yesterday and had custard...) I need serious help.
 
Hi girls,

Today I went shopping with a friend plus we had lunch! I had a lot of fun! I just got done with my workout; it’s already 7 p.m here! LOL! I am so glad when I am done with those 1RM’s, my UB is fried! I only have the one star left, yah! Mixing them with my workouts is tough! I am glad it’s almost over, I only have 24 left! I am too tired to work my abs today! I will do them tomorrow!

BACK
Pyramids:
Dumbbell Pullover: 20#/25#/30#/25#/30# - - 12/10/8/10/12 reps
Double Arm Rows: 20's/25's/30's/25's/20's - 12/10/8/10/12 reps
Repeated again but UP pyramid only. Used same weights.

Gym Style:
T-Back Squeeze w/Band: Purple tubing

BICEPS
Pyramids:
Hammer Curls: 12’s/15’s/20’s- 12/10/8/10/12 reps
Traditional Curls: 12's/15's/20's/15's/12's - 12/10/8/10/12 reps
Repeated again but UP pyramid only. Used same weights.

Gym Style:
Curl Up/Reverse Downs: 15's - 10 reps


SHOULDERS
Pyramids (giant set):
Rear Flies: 10's/12's/15's/12's/10's - 12/10/8/10/12 reps
Lateral Raise: 10's/12's/15’s/12's/10's - 12/10/8/10/12 reps
Front Raise: 10's/12's/15’s/12's/10's - 12/10/8/10/12 reps
Repeated again but UP pyramid only. Used the same weights. Almost quit doing it again:p

Gym Style:
Overhead Press: 2 sets 15's -1set 20’s/10 reps


Glad it's over!

Have a great day!



 
Hi everyone!:D

I'm checking in early this evening. ;)


Here's today's Workout-

Cardio Coach Vol. 3= 45 min
Distance= 2.53 miles
Calories burned= 309 according to TM, W.O. manager says 492. I don't know, I guess its the lower of the two just to be safe.

4DS LIS DVD- Chest, Shoulders,& Triceps Premix= 34 min did just 1X through taking it easy on my elbow-tendonitis
Did Pushups
Overhead Press Pyramid ups- wts-#8,#10,#12,#15 #8/16R, #10/12R,#12/10R, #15/8R.

1 Arm Press Down w/band= 3 sets,7 count, 2sets of 7 pulses
P/ups and Incline DB Flys= Flys= #20 1 set, 12 reps

Lateral Raises- DB #8 1S/8R
#10 2S/8R

Dips on high step & DB Overhead Extensions- 12 reps on dips
#10/12R, #12/10R, #15/8R, #20/6R/

P/ups and Isolation Presses- 12 push ups, #15 3S/4R alternating arms
Upright Rows- DB #15/1S/12R

PS- Legs & Abs- Just Abs Only! = 10.5 min.

Seated Dips on high step- 12 Reps

P/ups around the clock- didn't do these

DB Front & DB Rear Raises +DB Rear Flys= #8/8R 2S, #8 Rear flys 12 R/2S

External Rotations- BB #35 10R/1S
Lying Extensions-DB #8 1S/12R, Then half way ups 4 sets, 7 reps each.

That's my workout for today. I hope everyone had a terrific day and workout.

Hugs!;)

Nora
 

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