Hardcore Fitness Maniac Hotties for 4/23

Fitnessfreakk366

Fitnessfreakk366

Cathlete
Today was Shoulders and Abs. Had a great workout. Still hate shoulder work but todays workout wasn't too bad.

10 minute warmup on treadmill.

8 sets - 20 seconds on/10 seconds off each exercise.

2 minute rest between each exercise.

SHOULDER
Dumbbell Upright Rows:
17's - 8 sets/10-8 reps (up 2#)
***Good weight, HR spiked with this exercise.

Dumbbell Overhead Press:
10's - 8 sets/10-8 reps
***HATE HATE HATE this exercise! Big time lactid acid builds with this one every time.

Lateral Raise:
10's - 8 sets/10-9 reps
***These are getting easier.

ADDED: Front Raise w/Band:
Purple: 8 sets/11-10 reps
***These burned.

Dumbbell Shrugs:
25's - 8 sets/15 reps
***Good weight.

ABS
Oxygen Trisets:
Knee Raises
Bench V-Ups
Bench Reverse Crunch
***Did 4 sets, 1st triset at 15 reps each, 2nd at 12 reps, 3rd at 10 reps and 4th at 8 reps. Added the set of 8 this time. Got a great burn.

HR STATS:
60 minutes
6 minutes below zone
50 minutes in zone
4 minutes above zone
446 calories burned :cool:

That is all....
 
Great workout Debbie - You are really doing great with these. funny - I love dumbbell overhead presses. I did that oxygen triset ab workout yesterday. Love it!

Today i did pyramid upper body and did ok.

I tried to do the dragon flag and can't do it with proper form. Any ideas on how to work up to it?
 
Morning! I did a weird bunch of stuff- Kelly Coffey Meyer's 30 Minutes to Fitness Bootcamp, cardio only, 6 combos of Tracey Staehle's Hi/Lo Med Ball, Amy Bento's Hi / Lo Knockout abs and Stretch Max with the stability ball- burned 629 calories.

Debbie: I don't like shoulder work because I can never seem to move up in weight- makes me mad. :mad:

Ally: I like PUB- fun workout. I want to try it post STS and see if I can go heavier than before. :)

Have a great day everyone!
 
Linda - Sorry about the pain inside your leg. Maybe stretch the inner thigh a bit more and see if that helps. Stretching has helped my problem immensley. And excellent news on your belt and jeans being so loose! WOO HOO! You go girl!!! :cool:
 
Stretching is really good, Linda. I have some friends that have a hot tub with six different stations. One of the stations blasts water up to your hamstrings. i always sit on that and then stretch inside the water. Really helps loosen everything up.
 
Hey there - so yesterday, Halle wanted to me to go to walk up instead of carpool. I hadn't done that this year but that's what we did most of last year. She likes to play on the playground on the way to the car. Since it had been a while, I thought I would see if I could do some chins. The bar is high but I can reach it from the ground - maybe 8 feet. I told myself I would accept nothing less than going all the way up (I could not do this before). 3 times I made it!!! Then I rested and did it another 2. Yippee! :)

Yesterday, I did a mish mosh of butt and hamstring work, and a little of the quads. Should have done calves but no matter what I do with those, they look the same so oh well. It was fun and the time flew by. Did a little ab work but really wanted to hit it today so I just experimented with new moves.

Patti: Glad the kids liked those bars. They are so yummy.

Linda: Great, happy news on the jeans. Funny how things like this happen and we want to get online and share the news. Not a single person here (in actual person) in my life would understand - glad to have all of you amazing chics.

Ally: I am going to make a video of myself doing those dragon flags and see what I look like. I feel perfect until I come down and I have to roll my back but on the videos I've seen, it looks like their backs are staying straight. That would kill my lower back. What parts are you having trouble with? Maybe we can figure it out together.
 
This morning I did Amy Bento's Hi/Lo Knockout using 10# dumbbells for the ab work and burned 620 calories. I took my grandson to school and took care of a couple of errands. Then I did Rumble Heavy bag work #!,#2, and bag arm drills and burned 216 calories. I then did STS no equipment abs using dumbbells for some of the ab work, and I finished with Rumble stretch using 3# dumbbells. Total calories burned today was 1001.
I took care of needed calories last night by having some cottage cheese with some almonds. Kind of hated adding the fats at bedtime.

Here I am feeling bad about the fat % gain and when I was at the store yesterday I had a compliment of sorts. There was a woman and man standing at the register and she says look she works out and looks almost as muscular as you. The woman keeps looking and says I think she might even be bigger than you. I LOL because they poor guy says "she does not" Then he asks how often I workout and tells me he works out 5 days a week. Anyway I guess I must not be too fat.

Edited to add that the guy was not a huge guy. He looked more like a runner who worked out with weights and was really lean. I was thinking that you all might be thinking I meant like a big bodybuilder guy LOL
 
Last edited:
WD said:
Here I am feeling bad about the fat % gain and when I was at the store yesterday I had a compliment of sorts. There was a woman and man standing at the register and she says look she works out and looks almost as muscular as you. The woman keeps looking and says I think she might even be bigger than you. I LOL because they poor guy says "she does not" Then he asks how often I workout and tells me he works out 5 days a week. Anyway I guess I must not be too fat.

Edited to add that the guy was not a huge guy. He looked more like a runner who worked out with weights and was really lean. I was thinking that you all might be thinking I meant like a big bodybuilder guy LOL
Click to expand...

What a great compliment!!! I'm sure you haven't gained that much fat. We are always the worse critics of our own selves. That is cool. I've only gotten a few compliments like that, wish I'd get more!
 
Hi there! Had a great workout yesterday! Upped my weights on every exercise! :D

BACK
Chins: 3x8
Pull-Ups: 6x6 (assisted)
Rack Pulls: 175# 6x6 (up 10#)
Chest-Supported DB Rows: 30# 5x8 (stayed at 30# for all sets...added a set)
CHEST
DB Bench Press: 32# 3x10 (up 2#)
BB Decline Presses: 100# 4x8 (up 10#) FINALLY hit 100!!!!!!!!
Incline Flyes: 30# 4x6 (up 3#)
Push-Ups: 4x20

MEALS FOR TODAY:
M1: 5 egg whites/1 egg, 1/2 cup oatmeal w/blueberries
M2: Protein Shake, strawberries
M3: Baked Penne w/ aspargus and turkey (from Clean Eating mag...yummy!)
M4: apple
M5: Surge
M6: salmon and broccoli
M7: Protein shake, 20 almonds
Calories: 1,722, Carbs:171, Fat:44, Protein:158....protein low, may add pro-pudding.

Debbie...17# for db upright rows tabata style...WOW!
Shanna...congrats on the chins!!!!!
Diane Sue...Funny story.... but PLEASE tell me you don't even think you are fat! You look fabulous!
Ally...regarding dragon flags....maybe start w/ just raising legs from floor to perpindicular w/out bringing butt off bench...then work up to full flag. Once you got proper form then add ankle weights! KILLER!!!!!! :eek:
 
Shana:

I can raise up to perpendicular, but as I lower, I can tell I am not staying straight - I guess my butt starts to sag and then my back hits the floor / bench. i will get a video too. Lets see what we can come up with. I am thinking it may take a bit to build up the strength.
 
Today was Shoulders. Thanks for the suggestions for the leg. I actually rolled it out a bit on the foam roller last night. And today I kept it low impact for the most part using 4DS LIS for warmup and LIC Blast in between sets (extending them a bit to make 2 minutes). Leg did well, some very minor discomfort during warmup but after that it was fine. Will be taking it easy on it for the next few days, probably skip calf work tomorrow.

Thanks for understanding my excitement last night! Shana is right it is great to have you all to share with! BTW, scale said I was down another 1/2 pound this morning.:D


4 DS LIS through first blast as warmup.

8 sets - 20 seconds on/10 seconds off each exercise.

Did 1 of the four LIC Blast for 2 minutes during rest between each exercise.

SHOULDER
Dumbbell Upright Rows:
15's - 8 sets/12-9 reps
***This started out easy.:confused:

Dumbbell Overhead Press:
10's - 8 sets/13-10 reps

Lateral Raise:
10's - 8 sets/12-10 reps
** Elbows were bending more & more as the sets went on.:p*

Bent Over Straight Arm Posterior Delt Raise: (think Slow & Heavy)
10's - 8 sets/11-10 reps
***Stayed at the top of the motion and these burned. Loved this exercise, hit the rear delts hard without feeling like my shoulders were vunerable to injury. Does that make sense?

Dumbbell Shrugs:
20's - 8 sets/15-13 reps
Then finished with Combo 1 from LIC and some stretches on my own. Workout was 1 hour and burned 425 calories.



DianeSue - What a great compliment! And I doubt you have barely any fat!

Shana - WTG, on the chins!!!!
 
Shana - I found these instructions on the web. This guy has his butt and waist hanging off the bench.

[FONT=Arial, Helvetica, sans-serif]Abs exercise 2 – Dragon Flag – Another of Pavel’s exercises; this one he borrowed from Bruce Lee. Lie on your back on a chest press bench, so your butt is over the edge and your head and shoulders are flat on the padding. You are looking up at the ceiling. Grip the bench firmly each side, just beside the top of your head. Now, extend your legs out so your body is straight or with a slight downward curve. Holding the body rigid and pivoting on your shoulders, raise your rigid body through 90 degrees from the horizontal to the vertical, so you are looking along your straight body and legs, past your feet to the ceiling. Lower steadily; not too fast or you’ll have trouble bracing yourself when you reach the bottom. 10 reps. This is an easy exercise to work up to: omit the raising of the body and perform only the lowering phase.[/FONT]

Here is link: http://www.evfit.com/200207.htm
 
ashumate said:
Shana - I found these instructions on the web. This guy has his butt and waist hanging off the bench.

[FONT=Arial, Helvetica, sans-serif]Abs exercise 2 – Dragon Flag – Another of Pavel’s exercises; this one he borrowed from Bruce Lee. Lie on your back on a chest press bench, so your butt is over the edge and your head and shoulders are flat on the padding. You are looking up at the ceiling. Grip the bench firmly each side, just beside the top of your head. Now, extend your legs out so your body is straight or with a slight downward curve. Holding the body rigid and pivoting on your shoulders, raise your rigid body through 90 degrees from the horizontal to the vertical, so you are looking along your straight body and legs, past your feet to the ceiling. Lower steadily; not too fast or you’ll have trouble bracing yourself when you reach the bottom. 10 reps. This is an easy exercise to work up to: omit the raising of the body and perform only the lowering phase.[/FONT]

Here is link: http://www.evfit.com/200207.htm
Click to expand...

Ally, this is a tough exercise and I have been meaning to try it but I'm worried it will do something to my low back. The only tips I can give you is hold onto something heavy so it doesn't move, lift your legs up and hold for as long as you can. Just be careful. I've heard excellent things about this exercise but I also see where injury can come into play.
 
Linda: WOO HOO on another half pound! And I'm really happy for you on the jeans / belt thing last night. :) I love it when that happens. It makes all of the work seem worth it.

Shana: Congrats on the chins! I am making progress too- I've been hitting the pull up bar about 4 times a week and have noticed that I'm doing more reps and that I'm ready to use the next resistance down in the band that I'm using. :) I need to try completely unassisted this weekend and see where I am.

Diane Sue: That's great about the compliment and well deserved.

Dragon Flag thing looks so fun- maybe I will wait for DH and we can mess around with it this weekend.
 
SheWolf said:
Today was Shoulders. Thanks for the suggestions for the leg. I actually rolled it out a bit on the foam roller last night. And today I kept it low impact for the most part using 4DS LIS for warmup and LIC Blast in between sets (extending them a bit to make 2 minutes). Leg did well, some very minor discomfort during warmup but after that it was fine. Will be taking it easy on it for the next few days, probably skip calf work tomorrow.

Thanks for understanding my excitement last night! Shana is right it is great to have you all to share with! BTW, scale said I was down another 1/2 pound this morning.:D


4 DS LIS through first blast as warmup.

8 sets - 20 seconds on/10 seconds off each exercise.

Did 1 of the four LIC Blast for 2 minutes during rest between each exercise.

SHOULDER
Dumbbell Upright Rows:
15's - 8 sets/12-9 reps
***This started out easy.:confused:

Dumbbell Overhead Press:
10's - 8 sets/13-10 reps

Lateral Raise:
10's - 8 sets/12-10 reps
** Elbows were bending more & more as the sets went on.:p*

Bent Over Straight Arm Posterior Delt Raise: (think Slow & Heavy)
10's - 8 sets/11-10 reps
***Stayed at the top of the motion and these burned. Loved this exercise, hit the rear delts hard without feeling like my shoulders were vunerable to injury. Does that make sense?

Dumbbell Shrugs:
20's - 8 sets/15-13 reps
Then finished with Combo 1 from LIC and some stretches on my own. Workout was 1 hour and burned 425 calories.



DianeSue - What a great compliment! And I doubt you have barely any fat!

Shana - WTG, on the chins!!!!
Click to expand...
Way to Go LINDA!
 
Ally - I googled that move and saw a you tube video where the guy laid on the floor with hands under a closed door. I know it's not the same ROM, but might be a better place to start before doing them off the bench. Looks like one tough exercise.
 
Hi there,

Joey and I went on the spur of the moment to the ocean. It was great. We walked for miles on the beach and enjoyed the fresh air, birds, motor home, and a few games of Gin Rummy. Had a great time out there.

I need to catch up from the last couple of days. I'll see you all later.

Janie
4760884_bodyshot_175x233.gif
 
My computer has been with the IT guy since this morning. I could not take it anymore. Fingers crossed it will work faster now b/c I will smash it otherwise :eek:

Linda: I forgot to tell you that the way your son described the pain is his ribs as shocks was exactly the way my arm felt but I couldn't put a word to it. It is better now - feel it every now and again but it is much better. And congrats on seeing the scale move - you must be on top of the world :)

Ally: thanks for that link. I think what you are doing is exactly what I feel like i am doing. (sorry, the stupid left shift key is apparently still not working right and I'm tired of going back when it doesn't!) nice that they give a midpoint to start from and work up to the move. I am going to work on this one - I like a challenge!

Sonya : the modification you suggested is what I already do so I was glad to read that b/c I hoped it was a similar move. there are so many different instructions and videos out there that I wasn't sure. Yikes - ankle weights!!!

Janie: sounds like a wonderful time at the beach :)

I am doing abs only today. Calories are low b/c I didn't have my computer to track it all, plus I had to take Halle's lunch and a few other things that she forgot, so that was an extra hour b/c she wanted me to stay for lunch with her (well, to watch her eat). Then I had to take my cat to the vet. she needs mouth surgery (it was a veterinary dental specialist that we see). This will be about $1500. Then, to pick up my computer too longer b/c it wasn't ready. I was starving at that point but luckily had taken lunch with me and it was a good one. Anyway, in the end, they are a bit low, I'm beat and it's my recovery week so I best recover for at least one day! Yesterday, eats were 1789 calories, 39.4% carbs, 32.9% protein, 27.4% fat.

Oh, and today, one of my friends told me that I am too skinny and that she wasn't the only person who thought so. i am 5'9" and a little over 130 - i think about 132-133. I can tell I am leaning out but I've not lost weight and I'm trying to bulk up some - well, just get more muscular. The last thing I want is to be skinny.


Thanks for the compliments on the chins! I knew I could do them on the iron gym but this was so much higher. wish I would have thought to try a pull up. I probably would have laughed at myself on that one. I can just eek up one on my bar here.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top