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Fitnessfreak's December/January Rotation for January 30, 2009

This is a discussion on Fitnessfreak's December/January Rotation for January 30, 2009 within the Check-ins & Challenges forums, part of the Cathe Friedrich Fitness Forums category;; ...

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  #1  
Old 01-30-2009, 01:07 AM
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Thumbs up Fitnessfreak's December/January Rotation for January 30, 2009

Good morning girls,

After my coffee, I will do Pyramid Shoulder+ MM Shoulder& Pyramid Leg( no floor work)+ 4DS Calves !


I am so jealous, I still dont have my STS PACKAGE!

Hi to everyone that follows!
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Old 01-30-2009, 03:31 AM
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Good Morning!

Yesterdays workout was S&H shoul and GS should, 3 mile run, 4DSBC and abs Todays workout is bics and cardio. Im not sure what cardio I will do yet....I guess I will figure it out while I am doing my bicep work

Lori
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Old 01-30-2009, 04:24 AM
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Hi girls,

I am done with my Shoulder and leg workout! I burned 978 cal.! I really pushed myself today with the weights! I need to put some numbers in my 1RM calculator! LOL! I dont want to look like a wimp!

SHOULDERS
Pyramid workout:
Rear Flies:
8s/10s/ 15s/10s/8s
Lateral Raise:
8s/10s/15s/10s/8s
Front Raise:
8s/10s/15s/10s/8s

Muscle Max workout:
Lateral Raise:
15's - 2 sets/12
Lateral Raise w/: Purple /
Dumbbell Upright Rows:
15's/20s - 2 sets/12 reps
Front Raise/Rear Delt Squeeze:
45# barbell - 2 sets/7 reps


LEGS
Pyramid Lower Body:
Leg Press (step ups):
20/25s/30#/25/20s
with DBs

Static Lunges: 65#/75#/85#/75#/65# 60#/70#/80#/70#/60
Squats & Plie Squats superset:
60#/ 70#/80#/70#/60#
Deadlifts: 50#/60#/70# 50#/60#/80#/60#/50#


CALVES
4DS Calf Work with 20s DB

Lori** have fun with your cardio!

Have a great day! BBL!
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Old 01-30-2009, 05:39 AM
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Debbie, I am soooo sorry! I forgot to erase your # I should do only one thing at a time and take my time! I feel like a big d$$!
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Old 01-30-2009, 05:55 AM
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Hey Girls!

Back to report Although there is alot of activity going on around here I like my quiet time in the morning

S&H Biceps
all sets were 6 up, 2 down

Dumbbell Curl
3 sets of 8
20 db's each set

Dumbbell Hammer Curl
3 set of 8
2 sets w/ 20 lbs db's
1 set w/ 15 lbs db's

Barbell Curl
3 sets of 8
30 lbs

GS Biceps

Barbell Curl 4-4 count
2 sets with 30 lbs ( I hate bb curls, btw)

Dumbell Parcal reps
12 lbs db's

Concentration Curls
15 lbs db's, lowered to 12 lbs for the hold
20 lbs db's for 8 reps

Dumbbell Hammer Curls
15 lbs db's

Dumbbell Curls
12 lbs db's

As you can see, I didn't do any wrist curls. I didn't want to cut into anymore cardio time. I also did 4 miles on the TM. I think my arms are going to be sore tomorrow!!!

BB in a bit...someone is coming!

Last edited by gidget1978; 01-30-2009 at 06:04 AM..
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Old 01-30-2009, 06:34 AM
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Good morning everyone. First I want to thank everyone for your well wishes. It must have worked because I was able to work out this morning. WEW HEW!!! I did PUB and MM shoulders and then did 4DS legs. I have never done my legs on the same day as an upper body part so that was a huge change for me. Debbie you have really helped me to step out of my box by doing this rotation and I know that it will help me in doing STS. I tend to get in a rut and keep doing the same darn thing all the time.

Have a happy Friday everyone and a good workout. I'll be watching for my UPS man this afternoon.

Bev
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Old 01-30-2009, 07:43 AM
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Today was IMax 3 for me. I am not fond of this particular workout - but I pushed myself to do it anyway. I burned 829 calories - yay! The scale is also only a half pound from what my goal was for the month so I am very happy about that!

Still waiting on my sts...
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Old 01-30-2009, 07:51 AM
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Good Morning,

Didn't get a workout in last nite because of company so tonite is yoga and then maybe pilates on the wii, then Tamilee Webb abs of steel on demand. We will have to see what the knee says though. I had it drained Wednesday and he drained the wrong side so he had to do the other side and it wouldn't drain the cyst has turned to jelly wouldn't pull through his needle, but I did get to slug him and the visit was free. Its just achy and tender.

Belinda-the foot is doing a whole lot better hope to be back to stepping next week, no more jumping jacks or jump rope I think that is what caused it.
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Old 01-30-2009, 08:54 AM
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Morning! I forgot to post my workout over here yesterday- blond moment. I know I'm not doing the same rotation you guys are, but I like checking in and seeing how everyone is doing.

I did B&G this morning-- all of it. I love the ab work in that. I burned 576 calories. It was good- I upped the weights a wee bit on everything.

Belinda: WOW, what a calorie burn for a weight workout! You go!

Lori: That is a LOT of bicep work- good for you.

Karen: If you did IMAX 3, then you should automatically reach whatever goal weight you desire. That workout kind of has a dread factor for me. I will do IMAX 2 pretty much anytime, but 3 is just so stinking hard!

Roxie: Good luck with the knee- sorry the cyst didn't budge. I hope you can do step again next week. I miss it when I don't get to do it.

Bev: Glad you could workout today- I've never done upper and lower like that in a day before either, unless it was a full body workout. Interesting...

STS is on its way for Monday delivery. We still need to do a few more 1RMs and get DH some equipment (a stability ball) and a pull up bar, so we aren't starting quite yet. But I want to PREVIEW it!
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Old 01-30-2009, 10:05 AM
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Quote:
Originally Posted by bayerngirl View Post
Debbie, I am soooo sorry! I forgot to erase your # I should do only one thing at a time and take my time! I feel like a big d$$!
What do you mean??? LOL!
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Ride on...
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