Fitnessfreak's December/January Rotation for January 26, 2009

bayerngirl

bayerngirl

Cathlete
Good morning girls,

Today I will start my second round of the Dec. rotatation!

Today is a mix of the Pyramids (Chest + Triceps) + Muscle Max Triceps plus abs!:p I did do my abs yesterday:p Today I will do my abs first!

I will be back to report my workout and personals!

Have a great day and workout!
 
Good morning girls,

I am done with my workout! I don't feel my UB!:p:D

I copied Debbie’s layout, hope she doesn’t mind! Today I pushed myself to the max! I usually stay pretty much the same with my weights, not today! I never used 30 lb. with DB flies, I always use 25’s! Since doing my 1RM along with my workouts this week, I pushed it big times! Going from 25’s to 30’s is a big jump; I need to get plate mates or whatever they called? I also took very longer rest!

OMG! Debbie! You lift some heavy weights,girl! My chest + triceps is fried!:p I am proud of myself that I lifted that much weight today, but don't think I can keep that up:eek::mad::rolleyes:


CHEST
Pyramid Chest Work:
Dumbbell Flies: 20's/25'/30's
Dumbbell Press: 20's/25'/30's

Muscle Max Chest Work:
Pushups: 2 sets/12 reps
Incline Dumbbell Flies: 20's - 12 reps


Dumbbell Flyes w/Inner Squeeze: 20's - 10 reps
Pushups: 8 reps

TRICEPS
Pyramid Tricep Work:
Kickbacks: 5’s/8’s/10’s
Overhead Presses: 20/25/30



Muscle Max Tricep Work:
Seated Overhead Extension: 20lb - 10 reps
Dips: 4 slow/10 fast
Kickback w/tubing: Purple


ABS
Pyramid Upper Body Ab Work ! I did my abs first!

Have a great workout and make it a good one! BBL!



 
Good Morning!

I have decided to start "Another Strength rotation" today.

Here it is:

WEEK 1
Day 1: GS Chest: 72 pushups; S&H Chest only, skip pushups; GS Chest only, do not do the close grip presses; IMAX 3 step only.
Day 2: S&H Triceps only, no dips; GS Triceps only; 10-10-10 cardio only.
Day 3: S&H Back Only, double arm rows & pullovers only; GS Back only, entire section; S&H Back, Superman's, Prone & Supine Planks; IMAX 2.
Day 4: S&H Shoulders only; GS Shoulders only; Muscle Endurance Abs.
Day 5: S&H Biceps only; GS Biceps only; Cardio & Weights Step premix only.
Day 6: REST!!!

WEEK 2 (started week 2 on the 7th day, not sure why, so day 7 is day 1 of this new week)
Day 1: PUB Chest only; Pure Strength Chest only
Day 2: Step Blast
Day 3: PUB Triceps only; PS Triceps only; All Step cardio only, Core Max #3.
Day 4: PUB Back only; PS Back only; GS Back: Low back exercises only; SJ&P Step premix only; SJ&P abs.
Day 5: PUB Shoulders only; PS Shoulders only; All Step cardio only.
Day 6: PUB Biceps only; PS Biceps only; Step & Interval step only, Power Circuit Abs.
Day 7: REST!!!

WEEK 3:
Day 1: CTX Chest only; Body Max Chest only; CTX Tri's only; BM Tri's only.
Day 2: Low Max; Stretch Max #3
Day 3: CTX Back only; BM Back only; CTX Shoulders only; BM Shoulders only.
Day 4: Rhythmic Step
Day 5: CTX Bi's only; BM Bi's only; Pure Strength Legs; PS Legs & Abs Ab section.
Day 6: Step, Jump & Pump Step & Hi/Lo premix & all of Step Blast
Day 7: Muscle Intensity Chest only; Muscle Max Chest only; MIS Tri's only; MM Tri's only; MM abs

WEEK 4:
Day 1: REST!!!
Day 2: MIS Back only; MM Back only; MIS Shoulders; MM Shoulder only; IMAX 3.
Day 3: Step Heat
Day 4: MIS Bi's only; MM Bi's only; MM Lower Body premix.
Day 5: REST!!!
Day 6: High Step Challenge
Day 7: Cardio & Weights only; C&W abs.

I am going to repeat my favorite week (which I have a feeling will be week 2) at the end of the month and that will take me to March month.

I will bbl to report my workout!

Lori:)
 
Lori: That looks intense- IMAX3 plus weights in one day? :eek: Let me know how you like it. It looks like one I would like to do eventually.

Belinda: I'm impressed with the 30s- not there yet. But I have noted that 1RMs are making me think twice about upping weights here and there. I have some small pace weights- 1.25 and 2.5 pounds. I use them all the time- best purchase I have made lately.

I did GS Legs today- I enjoyed it but it is LONG. Plus, I did KP&C abs. I burned 561 calories. The last time I did this workout was in December with the first rotation. I am happy to report that I felt much stronger doing it today- upped my weights quite a bit on everything. :) Thanks Debbie!

Standing Leg Work
Squats BB- 3 sets plus bonus reps- 60#
Front Lunges- 2 sets plus bonus reps- 17.5s / 15s
Rear Lunges- 15s
Plie Squats- 2 sets- 10# vest plus 17.5s / 20s
Leg Press Band- 2 sets- 10# vest plus green band and 5 risers
Deadlift toes elevated- 65#
Deadlift on platform- 65#
Slow motion lunges- 8s
Calf raises- off of platform- no weight

Floor Work
Toe pulls- with stability ball (weird exercise)
Glute squeeze w/ upper body on ball
One leg rollouts on ball w/ upper body on ball
Glute press on ball w/ upper body on ball
Glute tucks on step with green band
Roll ins on ball
Single leg roll ins on ball
Inner thigh squeeze using ball
Inner thigh lift w/ green band
Vertical outer thigh press w/ purple band
Outer thigh raise w/ purple band

Stretch and KP&C abs

Have a great day everyone!
 
Hi everyone!!! Can I join this thread too??? Even though I'm not doing either rotation or the one Lori posted.

This week is my active recovery week. I did cardio today and a stretch workout from Cathe.

For cardio I chose Cardio Coach #8, challenge #1 & 2 and then I added on Cardio Coach #1 challenge #2 so I could get some sprints in. Had an excellent workout.

Then I did the Stretch from Cathe's Butts & Guts. I love that stretch segment.

Cardio stats:
47 minutes total
2:43 minutes below zone
17 minutes in zone
27 minutes above zone
393 calories burned!!!
2.8 miles travelled

Tomorrow I'm off so I get to sleep in! :eek::eek:

Trying to figure out what I will be doing next. I'm going to go through my M&F magazines and my Oxygen magazines to see if I can come up with something.

BBL!
 
Good morning girls,

Debbie, I am sooooo happy you are still with us!:DGreat workout today! Two weeks ago, I checked out M&F magazines and Oxygen magazines online, I have to say they do have great rotations! I am sure you will come up with something tough, lol!

Lori** did you make up the Strength rotation? I agree it looks intense! Have fun, girl!

Patti** I pushed it with the weights today, it was a big jump! LOL! No sure, why I went that heavy? I guess I wanted to find out if I can do it, lol! I will pay for it tomorrow, for sure! I do need to get pace weights! I need to look on line, not sure who sells them? Awesome job with GS legs today!

Roselyn ** nice job with 4DS back and chest! I do have to eat a protein pancake before I lift! I have a shake right after, but today I think I will have a second shake, lol!

 
PART ONE: This morning was 4DS Back and Bicep premix. I followed that up with abs from Squeeze Stronger.

PART TWO: Tonight will be 4DS HIS cardio followed by some light stretching.

I would have done it all together this morning but I was way to tired to get out of bed. I just kept hitting snooze...over, and over, and over....

Last week I had taken it easy on the weights and did light lifting. I was going to make this week my rest week as well - but figured last week was kind of a rest week for me. I need to wake up so I can WORK HARD!

STS will be here soon...sooo excited!!!!
 
Good Morning,

I want to rejoin this thread. Do to some lower body issues I am going to use this week as yoga and pilates week and then next week start FFs Dec. rotation again.

Lori-I might take a closer look at your rotation tonite it looks like a good one.

Debbie-enjoy your recovery work you deserve it.

Belinda-great job on the going heavier.

Pattie-good job on the leg work.

Rosleyn-I like the 4ds wo I wasn't going to buy them but I am glad I did.

Everyone have a good day a great workouts.
 
Good morning everyone. I'm still doing the January FF rotation since I missed the first week. I did PUB chest, MM chest, PUB triceps, MM triceps and MM abs this morning. Great workout!!!!! I ordered MM just to do this rotation and I'm so glad that I did.

Not sure if anyone is interested or not but I got Cathe's Total Body Stretching and it's pretty good. It was on backorder for quite a while so it just came last week. It has 3 segments and they are only 13 minutes long. I have been trying to stretch more in preparation for STS and I'm getting tired of Stretch Max.

Have a great day girls. So glad that we are continuing this check in. I'm not sure what I'm going to do in February. I really need to get started on my 1 rep max testing!!!!

Bev
 
Hi everyone! I did Jari Love's Ripped and Chiseled today. I have really increased my weights since doing the FF rotations for the past 2 months. Hopefully this will help lean me out a bit, would love to lose those last 5 lbs (should be 10 but I"ll settle for 5!)

Belinda, don't know how you did flies with 30's!:eek: I think my arms would fall off!

Debbie, I love CC #8! What a fabulous idea to add in some sprints, I might have to steal it!

Sounds like most are filling in waiting for STS, I can't beleive it's almost here!
 
Hi Rocky, I saw you post on the OF the other day, but couldn’t find this thread! I hope it will help you with your PF! It helped me!
http://www.thecathenation.com/forum/showthread.php?t=177094&highlight=John+colorado


Bev, I love Cathe’s total body stretching! Great job with your UB workout today!

Lisa, I wasn’t sure if I could lift 30 lb. DB’s, it was tough on the end! I see how I feel tomorrow, lol! I am excited about STS too!

Karen, wtg on your Biceps and back workout today!

Off to do a stretch workout! See you all in the a.m.!
 
Hey Girls!

I'm into my Rest Week.. Today it was very nice not to push myself, since I work overnights Sat and Sun and get very little sleep. So I did StretchMax with the ball in my PJ's!! Oh yeah, baby! I don't have TBS, I'm curious about it, but then I have so many Yoga DVDs I don't use....

Of course , I read all of your weight workouts and rotations, and am jealous as heck!! I want to do weights!

Tomorrow I'm going to seriously get into my 1RM's .. I'm so excited about STS too!!! Not sure when I'll start them, though. I'll have to get a feel of what everyone around here is doing. When people start talking about the workouts, I'm sure I'll want to do them!


Nice to check in with you all still!
 
All I have to say is Miss Debbie is one mean lady!:p Whoever thought to put S&H and GS together? And who was the dummie who decided to tackle it!? Moi!:eek::rolleyes:

So...I totally forgot what S&H was all about!

GS Pushups ( 72 on toes)
S&H count (down 2, up 6!)

S&H Chest Press
3 sets of presses
8 reps w/ 25 lbs db's

S&H Flies
3 sets
8 reps w/ 20 lbs db's

S&H incline Chest Press
1 set of 8 with 25 lbs dbs
2 sets of 8 with 20 lbs db's

S&H incline flies
3 sets
8 reps with 15 lbs db's

GS Chest Press
3 sets
12 reps w/ 20 lbs db's

GS Chest Flies
3 sets
12 reps w/ 15 lbs db's

GS Incline Chest Press
2 sets
12 reps with 20 lbs db's

GS Incline Chest Flies
2 sets
12 reps with 15 lbs db's

Cardio:
4 mile tun (35 mins) then Imax 3 step seg only, Imax 3 stretch.

Tough workout! I went as heavy as I could but I forgot S&H count was sooo slow. My arms were shaking. I didn't go as low as cathe went with the weight though:D DOMS is already setting in and I couldn't even fix my pony tail between reps...there were even little crying noises comming out of me:eek:

I will let you know if I can move my arms tomorrow. Hopefully I will considering tomorrow is Tricep day!

Lori:)
 
I can't believe I completed a whole month rotation. I've never stuck to a schedule for that long before!

I swear I look like I put on some muscle!

Thanks for the great rotation and fun check-in Debbie. You really inspired me to lift heavier and harder than I have in the past.

I ordered STS and am really excited for it, but I was also a little nervous because I don't consider myself to be one who likes lifting weights. But your rotation made me push myself out of my comfort zone. I actually really enjoyed that, so I know I will LOVE STS!!

Annie
 
Hi all -

Well, I have had a bit of a cold that I thought would just work itself out. I thought taking Sudafed before I flew last week would do the trick, but no. After ear discomfort turned to dull pain today I went to the doc. Now I'm on antibiotics for an ear infection. Good time for a rest week. Today is an official rest day for me. I bet I'll be up for a little something tomorrow, though.
Enjoy your day!
 
Checking in

HEY EVERYBODY!!!!!!!! I am soooooo glad that you all are still doing a check in. I had a very busy weekend, so I was upset that I didn't get to post. I thought it was all done and no one would be posting. I had my rest day Friday and did the Legs workout on Sat. and Cardio on Sunday.

I decided to do the January rotation again before I knew you guys would be posting. Today I did the GS Chest Triceps and Cross Train Xpress Chest and Triceps. I haven't gotten my Muscle Max back and don't think I will. I am not able to put my breakdown nor HR readings. I couldn't find my watch this morning. Anyway. I did pretty good. I did fifteen full pushups. I use to only be able to get 3 or 4. Yeah. C you guys tomorrow. I have to jump in the bed soon. Let's hit it hard tomorrow.
 
Good Evening Ladies:D

It feels natural now for me to be checking in with you all. I like it! I decided to do Debbie's December '08 rotation. I'm liking the results I got in December and this month I thought why mess with a good thing.:p

Todays workout:

4DS (from the HIS disc) Just back and chest workout. Repeat each round 2X but skip warmup sets second time through.

RND 1
Superman's
1 arm DB rows #12/1setX16R each side right and left.
Pushups- I couldn't count them I did what Cathe and the gang did.
1 arm Rows - #20/2setsX8R ea. side.
Pushups - did same number as Cathe and gang.
Repeat RND 1 less warmups.

RND 2
BB Rows #40/12X2
Incline DB Flys #15/12R/2sets
BB Rows #40/12R/2sets
Incline DB Flys #15/12R/2sets
Repeat at end of RND 2

RND 3
Horizontal DB 1 Arm Rows #20/12R/1set
Push ups- Same as cathe and gang.
Repeat at end of RND 3

RND 4
Incline Pullovers 1 DB #20/10R/1set
Incline Press 2 DB #20/12R/1set
Repeat at end of RND 4

RND 5
T-band Flys- did same number as Cathe.
Pushups Around the clock - did same as Cathe.
Repeat at end of RND 5

STRETCH!!!

BM2 ABS only= 9 min.

This is so exciting that STS has begun shipping! Woooo hoooo!!!!! I hope everyone had a great workout today. Hi Debbie, its great to see you checked in. I hope your feeling well and enjoy sleeping in tomorrow.


Hugs to everyone!:D

Nora
 
Hi Debbie,

I just got a Nordic Track Commercial Treadmill and its so cool. I'm new to Treadmill workouts and was wondering which of the Cardio Coach you'd recommend for me? I appreciate your knowledge and expertise and look forward to your answer.

Hugs!;)

Nora
 
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