(((Chinups/Pullups/Whatever Your Pleasure)))

NinjaMom said:
Linda- I agree about the incline affecting the shoulder. I kept it at a lower incline (approx 30 degree) but I could still feel some vulnerability with my shoulder.

Yeah, the horizontal row has palm turned so the DB is perpendicular to the body rather than parallel.
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Judi, I agree that incline can be a bit troublesome for shoulders. Also, there is a ton of shoulder work in STS. I need it for sure. My shoulders are a weak spot.

:eek::eek: on those horizontal rows. You are talking about the ones where the palms face the back right?




NinjaMom said:
Catherine- Don't forget that you have taken a considerable time off with your foot issue so fatigue with those heavy weights is a given. You did awesome! I'm planning to do the squat rack legs but I didn't test any of those exercises. I think I'll just wing it and maybe alternate the squat rack legs with plyo legs.
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I really haven't done much intensive for my legs lately till starting STS. So I will stop beating myself up over it and do what I can.

I'm like you, I didn't do my 1 RM for most of the leg stuff :eek: But I usually know what I can lift.
 
Forgot to mention that I did LM step only premix and Ab Circuits plates and weights (I love sliding around on the plates) I am chatty today :eek: Guess I am in a better mood knowing I have relief coming for my foot :cool:
 
Catherine - When is your surgery again? Is it next Wednesday?




Today was Biceps and Triceps. I seem to be having trouble keeping my heart rate up this week.

4DS HIS through first blast for warmup

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

Ran during 2 minutes rest between each exercise

TRICEPS
Lying BB Ext:
37# - 8 sets/11-7 reps
***Up 1#

Bench Dips
BW - 8 sets/14-12
***Dropped some reps this week????

Overhead DB Ext.:
21# - 8 sets/13-9 reps
***Up 2#

BICEPS
BB Curls:
37# - 8 sets/10-8 reps
***Was suppose to be 38# but forgot to change the weight, so same as last week

Incline DB Curl:
17's# - 8 sets/10-7
***Was doing these w/ 20's then dropping to 15's halfway through, so adjusted to 17's for all sets

Hammer Curls:
16's - 8 sets/10-8 reps
***Up 1#
No cardio today. Workout was 1:02 and burned 465 calories.
 
SheWolf said:
Catherine - When is your surgery again? Is it next Wednesday?
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It's Thurs, April 23.

Nice w/o. I know what you mean about forgetting to up the wt. My problem is that my brain doesn't work (add) right when I 'm working out. So sometimes I'm lifting more and sometimes less than I am supposed to :eek:

I am supposed to do disc 8 this evening, but I am exhausted right now. I will see how I feel.

Judy, did you find that STS drained you?
 
Despite my above post I mustered up the energy to w/o this evening. So I am finished with week 3 of Meso 1 :eek: My chinup numbers were a little better, but nothing to call home about. I did 5 unassisted/5with light band on the first set, 3unassisted/6 with light band. Then when it came time for pullups I got maybe 1/2 on my own :eek: and then did a total of 7 with the light band. By that time I was wishing my medium band was around :p At the end of the workout I did 7 more assisted chinups. I really liked this w/o for some reason.
 
I did LIC cardio only premix and ab circuits weights & plates. I really hate those hip lifts especially the ones that twist:mad:. My pecs are pretty sore and tight which I think is pulling on my shoulder more making it ache. I really need a good chest stretch....any ideas?

Linda- Nice workout. Am I correct to assume that you perform 8 sets of each exercise, lifting as many reps as you can in 20 seconds then rest 10 seconds and keep repeating. That sounds exhausting! Do you use a special timer or just watch the clock?

Catherine- Great job on the chins/pulls!! I can only do a couple unassisted and I have been alternating between my medium and light band. I really liked the format of disc 25 working chest & back in a push/pull manner. No chins or pulls so I might add them in next week if my shoulder allows. I'm going to be really careful on the incline moves and drop my weight if necessary. So next Thursday is the big day? Just think how great it is going to be without that foot pain. I'm excited for you and hope everything goes well:)
 
NinjaMom said:
Linda- Nice workout. Am I correct to assume that you perform 8 sets of each exercise, lifting as many reps as you can in 20 seconds then rest 10 seconds and keep repeating. That sounds exhausting! Do you use a special timer or just watch the clock?
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Judi - You assume correctly and it is exhausting. I actually found a mps file that some one has added voice cues for when to start and stop. When the set starts the voice says "game on" and when it is time to stop it says "freeze punk" with some really kicking music.

fit_fairy said:
Try this:

http://www.google.com/imgres?imgurl=http://www.webefit.com/Stretch/Stretch_Images/Str_Chest_Door.JPG&imgrefurl=http://www.webefit.com/Stretch/Str_13.html&h=545&w=313&sz=13&tbnid=3deLuE12We1D9M::&tbnh=133&tbnw=76&prev=/images%3Fq%3Dchest%2Bstretches&hl=en&usg=__uxfENS85N5mwBEyMGt_JCWS9lgQ=&ei=4hjlSZi2L-WPmAfp64WACQ&sa=X&oi=image_result&resnum=7&ct=image
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That's exactly the stretch I was thinking of!

Catherine - Great job on doing the workout when you didn't feel like it!
 
Today was Cardio and Abs. I did IMAX 3 stopping after the first Blast to do two Tabata rounds of Abs, then finished IMAX3 through the stretch. Workout was 1:12 but not sure about the calorie burn. At the 30 minute mark I realized that my HRM had not found my heart rate, fixed it and from there I burned 355 calories. Not sure how much credit to give myself for the first 30 minutes.

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

No rest between each exercise

ABS
X-Body Mountain Climbers
8 sets/18-14 reps

AB Wheel Roll Outs
8 sets - 7-6 reps

Thinking I might feel this tomorrow.
 
SheWolf said:
Today was Cardio and Abs. I did IMAX 3 stopping after the first Blast to do two Tabata rounds of Abs, then finished IMAX3 through the stretch. Workout was 1:12 but not sure about the calorie burn. At the 30 minute mark I realized that my HRM had not found my heart rate, fixed it and from there I burned 355 calories. Not sure how much credit to give myself for the first 30 minutes.

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

No rest between each exercise

ABS
X-Body Mountain Climbers
8 sets/18-14 reps

AB Wheel Roll Outs
8 sets - 7-6 reps

Thinking I might feel this tomorrow.
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I bet you will be feeling that tomorrow :eek::eek:
 
I was supposed to do squat rack legs today but was concerned about putting a heavy BB on my upper back with my shoulder issue. So, I decided to do plyo legs instead. It was a good workout, not as intense as I was expecting, but I still felt worked out. The plyo blasts are only 30 seconds and "you can do anything for 30 seconds, right?" My plan is to stick with plyo legs this STS round and do the squat rack legs another time.

Catherine- Thanks again for that stretch link. It has really helped to loosen up my pecs and actually eased up my shoulder a little too. What do you have planned today?

Linda- Your workout would freak me out:confused: Ouch!
 
Judi, I think you are smart to do the plyo legs and save your shoulder. I did one of the plyo legs a while back and I thought it was pretty tough. Of course I am a lower body weanie :D

I am telling on myself a bit, but I did IMAX2 this evening. Now keep in mind my doc told me that I could do what ever I want before surgery. Of course now my foot is throbbing:confused: But it felt sooooo good to do it :)
 
fit_fairy said:

I am telling on myself a bit, but I did IMAX2 this evening. Now keep in mind my doc told me that I could do what ever I want before surgery. Of course now my foot is throbbing:confused: But it felt sooooo good to do it :)
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At least you had fun while you where doing it!:D:D:D:D
 
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