Fitnessfreak's January Rotation for January 5, 2009

[bayerngirl]

Good morning,

I am starting week 2 today! I wiill do Pure Strength Back + BM2 Back + PS Bicep + BM2 Bicep work.

My best to all.

 

[Mindymelt]

PS & BM2 Back/Biceps

Hello everyone. Here is my breakdown. Hope you all have a great workout.

PS Back
T bar row warm up 1x16 (wts to one end of BB) 15#
T bar rows 3x10 (wts to one end of BB) 30#
Bent Over Rows 3x10 40#
1 arm rows 3x10 20#

PS Biceps
Bar curls 2x10 20#, 15#
Seated db curls 2x10 20#, 15#
Negative Curls 2x10 15#
Concentration curls 2x12 12#

BM2 Back
Double Arm Rows on Ball DB 15#
Pull Overs on Ball DB 20#
Rear Flyes on Ball DB 8#

BM2 Biceps
Hammer Curls on Ball DB 15#
Incline Curls on Ball DB 15#
Concentration Curls on Ball DB 12#

 

[fitover40]

Hi ladies! I'm getting ready to hit the slopes for a day of skiing! Thankfully my legs have finally recovered from PLB.

 

[fitvix]

Good morning everyone - its good to be back home with all of my equipment! Here is todays workout:

PS Back
T bar row warm up 1x16 (wts to one end of BB) 25#
T bar rows 3x10 (wts to one end of BB) 40#
Bent Over Rows 3x10 40#
1 arm rows 3x10 25#
Dumbell Shrugs 2x24 20#

BM2 Back
Double Arm Rows on Ball DB 20#
Pull Overs on Ball DB 20#
Rear Flyes on Ball DB 8#

PS Biceps
Bar curls 2x10 20#, 30#
Seated db curls 2x10 20#, 15#
Negative Curls 2x10 20#
Concentration curls 2x12 15#


BM2 Biceps
Hammer Curls on Ball DB 12#
Incline Curls on Ball DB 12#
Concentration Curls on Ball DB 15#

I followed all of this up with BM2 abs. Feels good to be back. If only I felt that way about work...

 

[orphylea]

Good morning! Workout is done. I like PS, but I felt like my tempo and Cathe's tempo were always different, so I didn't follow her count very much.

Workout stats:
54 minutes
274 calories
55% from fat

PS Back
T bar row warm up 1x16 (wts to one end of BB) 45#
T bar rows 3x10 (wts to one end of BB) 60#
Bent Over Rows 3x10, 60#
1 arm rows 3x10, 30/25/26.25#
---As you can tell, I couldn't make up my mind on the one arm rows- for 3 sets, 30 was too much, 25 not enough.
Shrugs 15s/20s

BM2 Back
Double Arm Rows 20s(didn't care for the ball)
Pull Overs on bench 30# DB
Rear Flyes on bench 8s (tried 10s but my form sucked)

PS Biceps
Bar curls 2x10, 35# BB
Seated db curls 2x10, 15s
Negative Curls 2x10, 30# BB
Concentration curls, 2x12, 15s 1st set/ 12s 2nd set

BM2 Biceps
Hammer Curls standing 15s
Incline Curls on Ball 12s
Concentration Curls on ball 15s but finished with 12s (eek!)

My biceps are a weak point for me so I tried not to get discouraged with the 12 # DBs I had to use here and there. Have a great day everyone!

 

[Fitnessfreakk366]

Good morning everyone! Had a great workout this morning but could have gone a bit heavier with some of the exercises. I liked these two workouts together.

Today was Pure Strength Back work followed by Body Max 2 Back work and then Pure Strength Biceps followed by Body Max 2 Bicep work.

BACK
Pure Strength workout:
T-Bar Rows w/u: – 45#
T-Bar Rows: – 60# - 3 sets/10 reps
***These felt good, I had good control with 60#.
Bent over Barbell Rows: – 55# - 3 sets/10 reps
One Arm Row: – 25# - 3 sets/10 reps
***Should have gone heavier.
Shrugs: – 75# - 2 sets/20 reps
***I did these with the barbell. I can't go heavy enough with my dumbbells.

BodyMax 2 workout:
Double Arm Row on Stability Ball: 20's - 16 reps different cts.
Pullovers on Stability Ball: 25# - 1 set/12 reps
***I did two sets of these. Felt great!
Seated Rear Delt Flies on Stability Ball: 10's - Lots of reps

BICEPS
Pure Strength workout:
Barbell Curl: 55# – 2 sets/10 reps
Seated Alt. Hammer Curls: 15's – 20 reps
Seated Sweep Curls: 15's – 24 reps
Barbell Negative Curls: 40# – 2 sets/10 reps
Concentration Curls: 25#/20# – 2 sets/12 reps

BodyMax 2 workout:
Hammer Curls on Stabililty Ball: 15's - 1 set/12 reps 2/2 ct.
Incline Curls on Stability Ball: 15's - 1 set/12 reps 2/2 ct.
***I like this exercise. It puts your biceps in a unique position.
Concentration Curls: 20# - 12 reps/2/2 ct.

That is all...

Patti - I think Cathe's counts are so different because even though she says "go heavy", she goes fairly light so she can lift at a faster pace. I found my pace was a lot slower then Cathe's today. Which is new! LOL!

Also, someone typed out the weights Cathe uses for this workout series. Just wondering how you knew because she never says what weights she uses in these workouts.

 

[scubagirl]

Good Morning! I did PS back and biceps yesterday, I really enjoyed it, the BM2 was like the icing on the cake, Today I will put in LM, Hope everyone has a great w/o! Mary

 

[TXGin]

Good Morning!

Today was a rest day so I did Classical Stretch for Athletes and CS for Back Pain. I did my 8 mile training run yesterday and was so tired and sore, that I decide to make today my rest day.
PS and BM2 are in the dvd player and ready to go for tomorrow.

Back to work for me after a 2 weeks break.
Have a great day!

 

[Sonya Arellano]

Here is today’s workout (which I did yesterday)

BACK
T-Barbell Rows: 45# /15 warm-up, 60# /10, 70# /10/10
Bent-over barbell rows: 55# /10, 65# /8/8
1 Arm Row: 30# db 10/10/10
Shrugs: 25# db/20/20

Double Arm Row: 25# db various counts and reps
Pullovers (on stability ball): 25# db 12/12
Seated Flyes: 15# various counts and reps

BICEPS
Barbell Curl: 40# 10/10, 45#/8
Alternated Seated Hammer Curls: 20#/ 10
Alternated Seated Curl w/twist: 20#/ 10
Negative Curls: 45#bb 10/10 1cnt up, 3cnt down
Concentration Curls: 25# 8/4, 20# / 4…to failure!!!!!!!

Hammer Curl (on stability ball) 15# / 12
Incline Curl (on stability ball) 15# / 12
Concentration Curls: 15# /8, 20# /4…to failure!!!!!

ABS
Body Max 2…2x
Second time through substituted hanging leg raise (straight leg) 15/15 for rockets and thrusts and did oblique crunches double time…everything else the same.

As of today (since December 1) I have lost 3 lbs and 2% body fat!!!!!!

Back to work today….oh joy!

 

[LaughingWater]

Went as heavy as I could with the PS work, which was cool, but I then found myself going lighter on a few of the BM2 exercises.

Sonya, way to go losing 2% body fat! Over the holidays yet...that should get you bonus points.

Hope everyone has a great day.

 

[Burning2]

I will be working out later in the evening. Wanted to see how everyone is doing. I'll get back later after I do the back and bicep workout.

Sonya -That is great. shows you have will power. I like that.
Lisa- Have fun on the slopes.

Veronika

 

[[email protected]]

I did back and biceps. Glad to be starting a new week. I was sick last week and missed a couple of days of w/outs. So, back to feeling good and working out.

 

[Fitnessfreakk366]

CATCHING UP FROM YESTERDAY'S POSTS:

Debbie, I found this recipe you posted awhile back. Do you still make these?

Whip up 5 egg whites, add cinnamon to your liking and mix well. Add 1/2 cup uncooked oats and 1/2 cup banana slices. Pour in a large non-stick pan to make one HUGE pancake and cook on both sides.

Spread 1/2 tbsp. natural peanut butter on top and enjoy! It is SO GOOD!

My ! Can I eat the whole thing? I am getting hungry, need to eat dinner real soon!

Lori - Happy Birtday to your little boy! Enjoy your day! What are your plans?

Off to make dinner!

I just seen this, Belinda. No, I don't make those any more because of the carb intake in them. I should start making them again, I really loved it! Did you try it?

Missed any checking in y'day. Was sporting some serious back and biceps DOMS from my session w/ PT Fri a.m. Deadlifted 200 lbs from a 4" platform and felt it y'day - nice though.

So I opted for only a 3-mile SS run y'day and today did abs and spinning at the gym - which was PACKED. How long DOES it take those NY resolution folks to fall back into their old ways and stop coming to the gym? LOL. Have a good workout or rest day all.

Impressive on the deadlift. My highest was 190# and then I injured my back so bad it put me out of commission for about 5 years. So be careful!!! It still freaks me out to hear people doing deads over 150#. LOL!

And probably about 2 weeks to a month. Those New Years resolutions will be soon forgotten.

Debbie, very interesting! LOL! DH's dad came from Italy too. We go to Italy at last once a year. We love Italy, great food and wine! Great shopping! This year we plan on going to Tuscany! I am very excited ! We don't live far from Italy, we drive down there! Do you speak Italian? DH still has family in Sicily; he hasn't seen them since he was a small kid! What a shame! You should go back and see you aunts and cousins! Where do they live in Italy? Italy is so beautiful! You grew up in the military?

Belinda, Wow, I'd love to be able to drive to Italy. LOL! I'd love to go back but with the cost of flying and all the crap going on in this lovely world, I doubt I'll be back to see them any time soon. And no, I don't speak Italian. I wish I would have learned when I was little, my mom wanted to teach me, but I didn't want to learn it. My cousin lives in Verona. He owns his dads' (my uncle who passed away a few years back) noodle factory:

http://www.lapastaebasta.it/pastificio_novarese_mario_srl.html

He is very well known in Italy. My uncle, Mario, founded this factory. And I can't say I grew up in the military. As soon as I was born my dad left the service and we moved to the states.

Sonya - Nice job in losing 2% body fat! You go girl!!!

Oh, and I forgot to say in my workout post this morning that the music in PS SUCKS!!!! LOL!

 

[beccajanern]

Checking in with PS and BM2 back and biceps. I was worried about the time frame so I almost didn't add on the BM2 work, but I am glad that I did and I was done in under 45 minutes! Great toasty WO.

 

[HollyinKC]

Finally found time to post...

I really liked this workout!

***I don't have a barbell, used dumbbells througout

BACK
Pure Strength:
T-Bar Rows w/u: – 20s
T-Bar Rows: 25s
***Used 2 dumbbells with vertical grip
Bent over Rows: 25s
One Arm Row: 25
Shrugs: skipped - not a muscle group I care to work.

BodyMax 2:
Double Arm Row on Stability Ball: 20's - 16 reps
Pullovers on Stability Ball: 25# - 1 set/12 reps
Seated Rear Delt Flies on Stability Ball: 5's

BICEPS
Pure Strength:
Barbell Curl: 20s – 2 sets/10 reps
Seated Alt. Hammer Curls: 12s – 20 reps
Seated Sweep Curls: 12s – 24 reps
Barbell Negative Curls: 15s – 2 sets/10 reps
Concentration Curls: 12# – 2 sets/12 reps

BodyMax 2:
Hammer Curls on Stabililty Ball: 12's - 1 set/12 reps 2/2 count
Incline Curls on Stability Ball: 12's - 1 set/12 reps 2/2 count
Concentration Curls: 12# - 12 reps 2/2 count

Abs
BM2 Abs (missed from last workout)

 

[fitvix]

Has anyone else noticed that they can lift more weight when using dumbells than when using a barbell? (Specifically when doing biceps?) Maybe its just me with the issue. I can do dumbell curls with 20#'s in each hand without that many issues - but try to do bicep curls with a 40# barbell and it just ain't happening!

 

[Fitnessfreakk366]

I updated Week 3 of this rotation. Please make sure you reprint the rotation out before you start next weeks instructions.

 

[Boingo1]

Week #2!

I did do the PS: Back, BM2: Back followed by PS: Biceps, BM2: Biceps! It's like icing on the cake to put in the BM2 stuff after the PS, isn't it? It pushes it just that much more!

I definitely can lift more with DB's than BB's with biceps! I did use DB's for the PS Biceps, I felt my form with the BB wasn't so great. I aslo find the back work makes my low back work and it's always a bit sore for me.

Sonya: That's awesome on your gains and losses last rotation!! I'm very impressed!

As for me and my eating, my "issue" are my working weekends. It's so hard for me not to turn to food, esp. where I work, there are always 'treats' and stress. Not a good combo! I did do MUCH better Saturday at home and on "take out" Sunday, I went lighter and did a Subway healthier sub and BAKED chips. It's better for me to take things slower like that, because the "all or nothing" was self defeating for me! My week for eating is always so good! I can just "snap out of it" after midnight on Monday early am! It's so weird!

 

[Iris_g1]

Hello Ladies,

Here's my workout for today:

PS Back
T bar row warm up 1x16 (wts to one end of BB) 35#
3 Sets (I Used the same weight throughout)
Bent Over Rows 3x10 25#
1 arm rows 3x10 15#

BM2 Back
Double Arm Rows on Ball DB 15#
Pull Overs on Ball DB 20#
Rear Flyes on Ball DB 5#

PS Biceps
Bar curls 2x10 25# (2 Sets)
Seated db curls 2x10 20#, 15#
Negative Curls 2x10 25#
Concentration curls 2x12 10#


BM2 Biceps
Hammer Curls on Ball DB 15#
Incline Curls on Ball DB 10#
Concentration Curls on Ball DB 10#

Good night ladies.

 

[L Sass]

Started the day with IMAX2 followed by 20-minute itread #9 - incline
Hit the weights later in the day


BACK
PS
T-Barbell Rows: 45# /15 warm-up, then 85# /3x10
Bent-over barbell rows: 60# on all
1 Arm Row: 30# db on all
Shrugs: 25# db/20/20

BMax2
Double Arm Row: 25# db
Pullovers (on stability ball): 30# db
Seated Flyes: 8# (on for shoulders tomorrow so stayed a bit lighter)

BICEPS
PS
Barbell Curl: 35#
Alternated Seated Hammer Curls: 15#
Alternated Seated Curl w/twist: 15#
Negative Curls: 35#bb
Concentration Curls: 15

BMax2
Hammer Curl (on stability ball) 15#
Incline Curl (on stability ball) 15# for 5 then dropped to 12#
Concentration Curls: 15# but only eeked out 8 reps

I have the weakest biceps in the world and would love any thoughts on strengthening them. UGH!