Crazy Strong and Loving It for Nov 25, 2009

bayerngirl

bayerngirl

Cathlete
Hi and good morning,

Great job on your workouts yesterday, girls!;)

I am not sure if I do a full body wo or cardio today? Will decite soon.

Happy hump day!
 
Hi ladies. Today is going to be a rest day. Not terribly sore (yet). I did try to get in a good stretch after my workout though. I guess I'm officially done with the Oct. rotation. What to do next????

Debbie - did you ever find it in you to come up with a new rotation?

Nora - I wish I would have checked the forum one last time yesterday. The epsom salt bath sure would have been a relaxing finish to the day! Maybe tonight...
 
Today was Shoulders and Arms and I had a great workout. I liked this one. Did 5 groups of trisets. While doing the triset, hardly no rest between exercises or trisets. 30 second rest between each triset group. I increased either the number of reps or the weights for each exercise.

Group 1
Alternating Shoulder Press - 15's/12 reps
In & Out Bicep Curls - 15's/18 reps
Double Arm Kickbacks - 10's/15 reps
Alternating Shoulder Press - 15's/12 reps
In & Out Bicep Curls - 15's/20 reps
Double Arm Kickbacks - 10's/16 reps

30 second rest

Group 2
Deep Swimmer's Press - 12's/14 reps
Full Supination Concentration Curls - 20s/11 reps
Bench Dips - 25/7 reps
Deep Swimmer's Press - 12's/15 reps
Full Supination Concentration Curls - 20s/12 reps
Bench Dips - 20/10 reps
***Did the Deep Swimmer's Press with arms going all the way down. Last week I did them only half way.

30 second rest

Group 3
Upright Rows - 20's/16 reps
Static Arm Curls - 15's/4 sets, then 6 hammer curls
Flip-Grip Twist Tricep Kickbacks - 8's/18 reps
Upright Rows - 20's/14 reps
Static Arm Curls - 15's/4 sets
Flip-Grip Twist Tricep Kickbacks - 8's/16 reps

30 second rest

Group 4
Two-Angle Shoulder Flyes - 10's/16 reps
Stability Ball Incline Curls - 15's/20 reps
Lying Tricep Extensions - 15's/17 reps
Two-Angle Shoulder Flyes - 10's/20 reps
Stability Ball Incline Curls - 20's/15 reps
Lying Tricep Extensions - 20's/14 reps
***Did Stability Ball Incline Curls instead of those Crouching Cohen Curls. Those hurt my low back.

30 second rest

Group 5 (Bonus Round)
In & Out Straight-Arm Shoulder Flyes - 8's/16 reps
Congdon Curls - 15's/14 reps
Tricep Pressdown - Red band/15 reps
Overhead Tricep Extentions - Red Band/15 reps
In & Out Straight-Arm Shoulder Flyes - 8's/16 reps
Congdon Curls - 20's/8-3 reps
Tricep Pressdown - Blue band/21 reps
Overhead Tricep Extentions - Blue Band/21 reps
***I replaced the Side Tri-Riases with the band work. Those side raises really bother my right shoulder. While they did one side I did the pressdowns, when they went to the other side, I did the extensions. Got a great burn.

Heather - I'm hoping to have time after Thanksgiving. I'd like to post one for December. Hopefully I'll have time to sit down and do one up. So yes, I'm still thinking about it!
 
Good Morning!

Belinda: I have no doubt you'll find a good workout for today!

Debbie: Sounds like some challenging weight work! Do you pick up the new kitten today?

Heather: Congrats on finishing Oct rotation!!! Did you see any results from it? Wondering if it made a difference with the undulation. (Is that the one you did?)



7.gif
to Nora, Roxie and Wendy!


Busy busy busy day for me. I'm going to try not to stress . I have baking to do, cleaning and then have to go pick up my mom later. She sleeps over , and we'll make her famous stuffing together tonight!. I'm also going to take the boys to the store so they can pick out a pie. And I have to pick up rolls. ... I was thinking, it wouldn't be so bad if I didn't have to ALSO do the regular every day stuff too.

I'm also going to fit in DISC 23: Meso 2, Legs. I think it's kind of short (less than an hour), so after I do my second batch of cupcakes , I'll do that too.
 
Good Morning,

Didn't get last nites workout in TTOM was really bad and we had company. I am getting off work early today to go renew my tags so I should be able to get todays workout done which is GS standing leg work and PLB floorwork and then I want to do SJP with 1 set of risers and some kind of ab work. I wanted to say HAPPY THANKSGIVING to everyone and Thank You for all your love an support in the last couple of months don't know what I would have done without all of you to encourage and lift me up.

Debbie-you are really rocking P90X. I want DH to do this since he isn't smoking he has gained 8lbs not that he couldn't afford to gain wt. but it is all in his stomach.

Chris-DH baked our pies yesterday so I don't have to do anything but I am going to make Captain Crunch Cups later.

Belinda-enjoy your workout today.

Heather-I to would be interested to see what Debbie comes up with.
 
Chris - yes it was the undulating rotation. I really do see some results. I feel like my arms have more definition again, like right after I finished STS. Not so sure about the legs though. Of course, everything is covered up since it's cool now!! I am seriously thinking about repeating that rotation or doing another 2 weeks then taking an active recovery week. That rotation was the first time I REALLY experienced DOMS since STS. I was sore for a full week again! :eek: I did really try to push myself though so that may have been a huge part of the results and the DOMS.

Roxie - Hugs to you!

Debbie - I can't wait to see what you come up with. I still want to try to come up with a rotation for myself that does not involved DVDs. Just afraid I won't put it all together right or something.
 
Roxie - when I start having leg cramps at all, I find it is typically when I am dehydrated and in need of potassium. That's just me though. Maybe look at what you ate and how much water you drank throughout the day?
 
I agree with Heather, water is the key. Your muscles need to stay hydrated to be able to heal. I say try drinking some extra water and see how that goes. I usually never have cramping issues. I drink a lot of water.
 
Hallo,

I went to the gym with DH this morning. I did a 10 min. warm up on the TM.

This is what I did today this morning:

Lower body

Squats 16,14,12,10, 8 reps / 65 lb
Lunges 16,14,12,10, 8 reps / 65 lb
Leg press 16,14,12,10, 8 reps
Seated calf 16,14,12,10, 8 reps/ 20lb
Seated leg curls 16,14,12,10, 8 reps /50lb
Hip abduction 16,14,12,10, 8 reps / 65 lb
Hip adduction 16,14,12,10, 8 reps / 65 lb

Upper body

Triceps pull down 16,14,12,10, 8 reps/ 30 lb
Dual pulley pull down 16,14,12,10, 8 reps / 20 lb.

This is what I did this evening:

Cross train express “upper body spits”!

My upper body is fried! I will try to came back with personals, but right now I have a little problem typing, lol!

I do plan on getting up in the morning and get a good cardio workout in!

Quick question for Debbie! I have been doing 3 full body and 3 cardio workouts for almost 6 weeks now, longest rotation I ever done, lol! . Should I switch things up or should I stay with what I am doing? What do you think? I thought, maybe I do the 4DS or GS/ SH for a week or two, than go back to 3 full body and 3 cardio workouts?


BBL!
 
bayerngirl said:
Quick question for Debbie! I have been doing 3 full body and 3 cardio workouts for almost 6 weeks now, longest rotation I ever done, lol! . Should I switch things up or should I stay with what I am doing? What do you think? I thought, maybe I do the 4DS or GS/ SH for a week or two, than go back to 3 full body and 3 cardio workouts?
Click to expand...

I'd say do it for another 2 weeks. Usually every 8 to 12 weeks you should switch it up. Are you still enjoying the total body workouts? Are you still seeing results? Go by those two questions. If no is your answer, then go ahead a switch it up a bit.
 
Fitnessfreakk366 said:
I'd say do it for another 2 weeks. Usually every 8 to 12 weeks you should switch it up. Are you still enjoying the total body workouts? Are you still seeing results? Go by those two questions. If no is your answer, then go ahead a switch it up a bit.
Click to expand...


Debbie, I still see results! I thought every 6 weeks, I should switch it up:D had no idea I could do it 8-12 weeks, that is great! I love doing 3 full body/3 cardio. After Thanksgiving I do need to slow down, not doing 1 1/2 to 2 hours, maybe keep it around 60 min. Or is it ok, to workout 1 1/2 to 2 hours, I do take brakes? Thanks for your advice!
 
bayerngirl said:
Debbie, I still see results! I thought every 6 weeks, I should switch it up:D had no idea I could do it 8-12 weeks, that is great! I love doing 3 full body/3 cardio. After Thanksgiving I do need to slow down, not doing 1 1/2 to 2 hours, maybe keep it around 60 min. Or is it ok, to workout 1 1/2 to 2 hours, I do take brakes? Thanks for your advice!
Click to expand...

You workout 1 1/2 to 2 hours every day? Wow, I didn't realize that. Are you splitting it up at least? Like an hour in the morning and an hour in the evening? I personally think that is way too long to workout, especially if you are doing it all at once. I'm a huge advocate at "less is best". My workouts usually only average an hour. But that is what works for me. My only concern with you working out so long is the wear and tear on your body. You really have to be careful because you are more prone to injury.
 
Fitnessfreakk366 said:
You workout 1 1/2 to 2 hours every day? Wow, I didn't realize that. Are you splitting it up at least? Like an hour in the morning and an hour in the evening? I personally think that is way too long to workout, especially if you are doing it all at once. I'm a huge advocate at "less is best". My workouts usually only average an hour. But that is what works for me. My only concern with you working out so long is the wear and tear on your body. You really have to be careful because you are more prone to injury.
Click to expand...

Debbie, once a week (full body workout), I do push it to 1 1/2 to 2 hours.
I will limit it to 60 min. I don't wanna hurt myself. Cathe doesn't have a lot of full body workout, that is why I make my own;) Thanks again!
 
Hi Girls -

Great job keeping up on the workouts along with trying to prep for Thanksgiving. I'm down at my in-laws now and did not workout today. I did, however, get another great workout in yesterday. Disc 18 plus some cardio. I had 2 Netflix discs, BUT after Debbie called me out on the "wimpy" comment I made...I figured I'd better be sure what I was talking about.

So I looked back at my calendar and back in March I'd done P90X INTERVALS. That must've been the other cardio (besides PLYO X) that I'd done. I couldn't remember, but I know I never did it again. So I popped in Kenpo X and I really liked it. Since I'd already done STS and I had to get packed, I skipped through the warm-up and the breaks. But overall I think I really liked it. So, I beg your pardon, everyone....I spoke incorrectly!

All righty...I hope everyone has a time to remember all they're thankful for and has a relatively stress-free Thanksgiving!!!!
 
Hi girls!;)

I'm just checking in with today's workout.

here's today's workout:

CCV1- My Short Mix=20 Min
Calories burned= 254
Distance= 1.75 Miles

Intensity Series: Boot camp= 58 Min
calories burned= 525
This was a fun circuit workout. I really enjoy doing this one and even looked forward to it.

CTXpress- All Step Abs Only= 9 Min
Calories burned=61

I wanted to get a really good calorie burn in today, so I added Cardio Coach and the CTX abs. I figure its a good idea with tomorrow being Thanksgiving.

Great workout today girls, you all rock!!!

Happy Thanksgiving Everyone!!!!;):):D

Nora
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top