Hardcore Fitness Maniac Hotties for 9/24

[Fitnessfreakk366]

Loving leg day lately. I had a great workout this morning. More sets and reps and less rest time. LOVE IT!

1 minute rest between each set.

LEGS
Squats:
125# - 5/5/5
115# - 12
100# - 15/15
***These high reps are killer. I am shocked I did 100# for 15 reps.

Leg Press Station:
230# - 5/5
210# - 12
200# - 15/15
***By the last set of 15 I was fried!

Elevated SLDL's:
90# - 5/5
75# - 12
65# - 15/15
***I was worried a bit about this exercise because of so many sets and reps, but I did very well. Low back feels awesome!

Leg Extensions:
90# - 15/15

Hamstring Curls:
55# - 15/11
***Fried on these. Last set was brutal.

CALVES
Gym Style Calf Raises

ABS
Cardio & Weights Ab Work

Did the stretch from GS Legs. Really needed it.

That is all....

 

[toastythemosty67]

Good Morning Maniacs!!!

Today I will work shoulders. Do MM abs and ride my bike some.

My leg workout yesterday (Deb, I am copying yours and putting in my weights)

LEGS
Squats:
195# - 6
215# - 6
185# - 10
175# 12/12
***Alittle dizzy at the end, but I tell you 175# feels light when you get up to 215!!! lol.

Sissy Squats 3/12

Static Lunges:
125# - 6/6
115# - 10
105# - 12/12
***Pure torture. I could not wait to get done with these.

Leg Extensions:
82.5# - 12/12

Deads:
115# - 12/12

 

[toastythemosty67]

Loving leg day lately. I had a great workout this morning. More sets and reps and less rest time. LOVE IT!

1 minute rest between each set.

LEGS
Squats:
125# - 5/5/5
115# - 12
100# - 15/15
***These high reps are killer. I am shocked I did 100# for 15 reps.

Leg Press Station:
230# - 5/5
210# - 12
200# - 15/15
***By the last set of 15 I was fried!

Elevated SLDL's:
90# - 5/5
75# - 12
65# - 15/15
***I was worried a bit about this exercise because of so many sets and reps, but I did very well. Low back feels awesome!

Leg Extensions:
90# - 15/15

Hamstring Curls:
55# - 15/11
***Fried on these. Last set was brutal.

CALVES
Gym Style Calf Raises

ABS
Cardio & Weights Ab Work

Did the stretch from GS Legs. Really needed it.

That is all....

Very good workout, Deb! Killer workout with the weights and all those reps!!! DANG~

 

[Teddygirl]

You guys are killing it, Dang is right, NICE work you guys. Awesome!

This morning, no workout I couldn’t get up. I’m going to pick up the paces, and get my but in gear.

 

[pebblesus]

Lota Legs around this forum today hm?

My leg day was sorry.. I finally got the rack thing Ive been wanting!! Yay!!.. but it wasn't quite what I had in mind so I don't kow how heavy a BB ill be able to lift off it still..
Its a little bench with a rack and extensions attached to it.. but I think it was made for a kid!! Im not that big and I feel like a bull on it and the rack sits just where my grasp would be (bad) and it's NOT adjustable like I thought it would.. for for $10 someone was just trying to get rid of it and its perfect condition.. so it'll do for now til I get a real squat rack

Im going to start really utilizing more of a perdiodization techniqur (I guess that's what you would call it), and be lifting real heavy for strength and low reps one training, then liter in the 10-12 rep range the next, and alternate. Ive kindof been doing that, but I would do one two or three times before switching.. anyways..

Legs-
Squats 3 X 12 ss w/
Sissy Squats 3 X 10
Step-Ups 3 X 10
Leg Extensions 3 X 10 ss w/ haven't done these in years
Lying Leg Curls 3 X 12
Firewalkers (B&G) X 3
Sgl Leg Deadlifts 3 X 10 these confuse me, I don't actually know if im doing DL's or squats!

That was it I guess.. feels a little lame, no soreness today... you know that always makes me feel like I didn't work hard enough.. if im not DESTROYED when Im done :T

Debbie- nice leg press... is that the one lying down? do you know the standard weight on that before adding??

Toasty- I dread the statics too-- my left side is sooo much harder as my leg is twisted a little.. I haven't moved form my current weight there even though the rest keeps going up-- and Im sure in no rush too lol

 

[Fitnessfreakk366]

Debbie- nice leg press... is that the one lying down? do you know the standard weight on that before adding??

My leg press is a vertical one. You lay on your back and the rack is above you. It's safe, that's why I like it so much. And honestly, I have no idea how much the rack is without weights. I'm only adding up the weights I put on it.

Nice workout! You'll feel those leg extensions tomorrow.

 

[SuzMax]

Good morning Peeps!

I'm in a rut. This morning I did legs, bi's and tri's. I do bi's and tri's in between my leg sets. I did leg press, leg extensions and squats. I think I should do walking lunges so I can build a butt, but I think it might bother my knee right now. I'm trying to do my own knee rehab right now. I was told by a PT to lift heavier for awhile to strengthen my muscles and stay off the bike. I'm gonna do that for a few months. If that doesn't do the trick I'll go back to the sports med doc maybe around late December or early January so I don't go into next season with a problem. Cycling is really the only sport I have that I can do pain free and I'm NOT giving it up. I need an outdoor activity for my sanity.

My jaw just drops every time I see the poundage you are lifting. You crazy women!

 

[WD]

Workout is done. I did Sharon Twombly's All Body Cardio stopping at the abs(didn't burn near as many calories with this as I thought I would. I think my hr monitor wasn't working quite right. I wiped everything down and reset my own zone before I went on to the next part of my workout. According to my hr monitor I burned 422 calories doing All Body Cardio and workout was 1hr and 5min. . I just felt like I was working harder than what my monitor was telling me. Not sure though. Then I did Amy Bento's 10min solution butt and legs, followed with Barry's Bootcamp butt and legs, I followed with Barry's BC arms and abs repeating the first two tricep and pushup sections(I did kickbacks and rows instead because my shoulder is hurting and Sharons workout had a lot of shoulders in it), finished with 10 minute solution stretch. Total calories burned was 942. I really tried to get in a decent workout. I am not sure how the next two days will go.

Suz, sorry you are in a rut. Can you do standing cable work for the glutes or floorwork?

Debbie and Charlotte, you both have some awesome weights going there

 

[sunnyside]

Hey Maniacs! Yesterday I did Red Carpet Ready workout-A and today will be a steady state bike ride on canyon trail. It's 15 miles in about an hour and 10 min. I'm also going to do the Red Carpet Ready ab circuit today.

It's getting colder here and I'm not ready for it! Although, I was getting so sick of the hot weather, LOL! I'm hard to please.

Great workouts everyone!

 

[Fitnessfreakk366]

Dallys - You are funny with the weather. I usually hate the hot weather and summer but with my bike I really loved it. Now it's getting cold and I see riding season leaving quickly. But I do love the fall. October is my most favorite month!

 

[sunnyside]

Dallys - You are funny with the weather. I usually hate the hot weather and summer but with my bike I really loved it. Now it's getting cold and I see riding season leaving quickly. But I do love the fall. October is my most favorite month!

I know! I'm hot, I'm cold. October is my favorite month too. I just love fall. I have a huge rouge pumpkin plant in my front yard (can you say, "Red Neck"?) that I'm real protective of. Dh wanted to pull it out, but ds and I feel like it's our job to take care of it since Ds is the one who threw last years pumpkin off the porch and now we are responsible for it's spawn of 5 huge pumpkins.

 

[Fitnessfreakk366]

Meals for today

High calorie day

M1: ON whey protein shake w/4 strawberries & 2 oz. banana (pre workout)
M2: Same as M1 (post workout)
M3: Chocolate Fudge BSN w/ 3/4 c. oats & 1 tbsp. Naturally More PB
M4: 4 oz. turkey in whole wheat pita; 2 tbsp. raw almonds; nectarine
M5: Clif Bar
M6: Salmon; Sauteed veggies w/2 tsp. parm cheese
M7: Chocolate Pro Pudding w/ 1 tbsp. Naturally More PB

2048 calories (2080 goal)
52 g. fat - 23%
197 g. protein - 38% (195 g. goal)
210 g. carbs - 41% (195 g. goal)

A little up in carbs but that's ok. Can't figure out why fat is so low since I've been eating nuts and PB all day.

Dallys - LOL! You keep guard on that pumpkin!!! Don't let anyone touch it!!!

 

[SheWolf]

Afternoon Maniacs,

Wish we had a dancing smiley, because that is what I would put in here right now! And why am I so happy, you ask? Because of this morning's workout!!!!

Superset A
DB Chest Press
6/6/6 - "35's" ***tried 35's last Friday and too much pain, no, and I repeat no, pain this morning! That was a 4# jump each, wanted to go higher but played it safe instead***
Rear Delt Raise
10/10/10 - 8's ***tried 10's, no pain but a lot of clicking so dropped to 8's, but that is still up 2#***

Superset B
One Arm Row
6/6/6 - 54's ***up 2#***
Floor Chest Press
8/8/8 - 40's ***Again that's up 4# each and NO pain!!***

Superset C
DB Tricep lying Extensions
8/8/8 - 20's **this is the same the left arm is still lagging***
Alt. Incline DB Curls
8/8/8 - 25's **up 1# each, didn't think I'd make it, but did all the way to the last rep for the left arm, right arm had to help then.***

Ran wind sprints for six rounds then did combos 1 & 2 from ASC 1.

Debbie & Char - those are some awesome leg workouts!

DianeSue - the energizer bunny!

Great job everyone else!!!


​

 

[Teddygirl]

Thought you guys might like this. I'm going to try it

Baked Sweet Potato with Black Beans and Cheese

Serves: 4
Serving Size: 1 potato with 1/2 cup beans and 1/2 oz. cheese

Sweet and creamy, both sweet potatoes and beans are good sources of dietary fiber!

INGREDIENTS

4 Sweet Potatoes (approx 125 g each), skins scrubbed

2 cups canned black beans, drained and rinsed

2 oz low-fat cheddar cheese, grated

salt and pepper to taste

DIRECTIONS
1. Pierce potatoes with a fork and cook in a 400F oven for approximately 45 minutes.
2. In a small saucepan, heat black beans.
3. Once fully cooked, slice potato length-wise, top with 1/2 cup black beans and 1/2 oz cheese.

NUTRITION INFO
Calories: 283
Fat: 5 g
Carbohydrates: 46.5 g
Protein: 14 g

 

[Fitnessfreakk366]

Linda - Nice workout girl! I'm glad you didn't have any pain! That is awesome! Hey, was it you that emailed me about some rotation earlier this month? Did I ever answer you? If not, which rotation are you talking about?

Teddygirl - That looks really good. Yummy!

 

[SheWolf]

Debbie - Yes, that was me who emailed you about the rotation and no you never answered. I'll email you again. The weights aren't back to where I was lifting before but to get back up that high without pain-I'll take it! (for now)

 

[pebblesus]

Linda- way to go!! Hey, what IS that clicking thing anyways??? I *always* have trouble with rear anything cuz of it-- you can literally hear all kinds of cracking all over (but it doesnt hurt), just makes it impossible to raise both arms the same.. i even tried doing rear movement one arm at a time.. helped a little, but still a problem..

Teddygirl- uh-ohhh...

 

[SheWolf]

Pebbelus - That was the weird thing for me. My shoulder injury started as just a lot of clicking during a few sets of rear delt raises but no pain. The pain came when I tried to doing and pushing movement with my arm. Which is a forward movement, so how a backwards movement screwed up my shoulder for forward movement I have no idea. It then did get to the point that there was an ache during the rear movements as well. So I think I need to do some more research on the clicking. I'll let you know what I find.