Bringing up the Rear Check-In

Sunday I did my Get Glutes workout and added on additional upper body work since it is skimpy on it. I did hip thrusts 170 for 2x15 and 180 for 2x12; rear lunges 60 for 1x8, 2x5, 1x12; American deadlifts 75 for 1x12 and 3x8. Then it is was lazy day Sunday that went by way too fast. This morning I did Afterburn Double Trouble premix.

Carolyn I don’t usually get DOMS the second (or subsequent) time that I do a workout unless I really up the weights from the first time or I haven’t done that workout in a long time.


Have a great day!
 
Friday night I played baseball with my 4 year old son; lots of running around the yard that was my only w/o that day :)

Today I did High Step Challenge, those hover squats are killers! I was tired and started to go down too far and ended up sitting on my step at one point :eek:

My whole family is on a vacation day today so we're going out to eat breakfast and then walk around the river.

Have a great day!!
 
Hi everyone !
I hope you all had a nice long weekend - I tried to help my mom with some bookkeeping today but mostly hung out with my dogs . Everyone I know took off . The 1st w/o from GG month #2 gave me the best DOMS ! I did that one last Thursday and hobbled around for 2 days ! I don't know if they're really targeted or if I'm just using my glutes more but the soreness was right in the middle of the glutes and off to the side/hip . I was really happy to do some yoga - my back and hips needed it . Tonight I did GG w/o #2 - Barbell HT pause rep. 3x8 w/ 8 sec. hold 75lbs. Sliding skater squat 3x6 each leg 20lbs , band hip rotation 2x10 w/ red tubing , plank w/ glute kickbacks 2x10 each leg . Silly me , I did these after GS Legs and I was practically crying during the glute kickbacks .
Carolyn -
I'm sorry your knee hurts . I've had a ton of surgery on my left leg and knee , but it sounds like yours was more recent . Hope you have a good night and feel better tomorrow .
Amanda -
That sounds like a really nice day ! Are the new GG w/o's giving you DOMS too ?
Julie -
Amazing numbers as always ! I wanted to ask you , how do you hold that weight for your deadlifts ? The heaviest I've gone is 55 lbs. and my child hands start to spasm and turn into , 'claws' - sounds creepy but I don't know what to call it !

Have a great night !
 
My alarm went off while I was deep in sleep which is very unusual as I usually wake up 30-45 minutes before it goes off. I think I muttered the words “What? No!” with a whimper and then rolled out of bed. So after that lovely wake up I did my Get Glutes workout which was 3x15 1-leg hip thrusts with 45 for the first 2 sets and then 35 for the last set, box squats with 85 lbs., good mornings with 45 lbs, and 23 lbs for dumbbell shoulder press. I also tacked on some extra back work.

Amanda Sounds like you had a fun workout running around the yard with your boy! Oooh, I love HSC but you are right those hover squats are killer. All that matters is if you got back up after sitting down.

Carolyn I am so sorry you are having knee pain. I can’t imagine having gone through surgery and having it come out worse. Is there anything they can do?

Kate OMG! I can’t believe you did a GG workout after GSL! You are an animal or a glutton for punishment. :confused: I actually cheat with the deadlifts. I don’t like cheating my hamstrings/glutes out of a good workout because my forearms are weak so I use versa grips to hold the barbell. I know they say your forearms will get stronger over time but I prefer to do farmer’s walks at the end of my workout to work my forearms and let my deadlifts work my hammies/glutes. Plus when holding that heavy of a bar, I don't want to be distracted by the burn in my forearms so I stop concentrating on the glutes. I also have child size hands and completely understand the “claw”. :p

Have a great day!
 
Ha ha Julie I said the same thing...what no?!?!?! and reset my alarm for another hour ;) so I worked out tonight. I did back, chest and shoulders from CTX.

I start my new job next week and I have to start an hour earlier so no more working out for me in the morning unless it's on the weekends :(
I guess I have to get used to working out at night again. Night time is so much harder with my son and two dogs running around; in the morning I just have to deal with the dogs.

Kate wow doing GG after GS legs!!! I've only done 1 w/o from GG month 2 I need to get back on track this week. I definitely had some DOMS from the Sumo Squat!

Carolyn I know what you mean I can do great all week and then the weekend comes and the boys want to go out to eat and I cave....
Glad your knee is better.

I know all about the claw too! My hands get stuck and cramp up. I get the claw a lot when I'm cleaning too.

Have you guys been following Bret's Operation Get Strong and Sexy? Those girls are really getting strong! Those posts and the one he did on form critique were good.

Have a good night!
 
This morning I did Cycle Max scrambled premix. I love doing Cycle Max that way to get the hover jumps done with. Don’t know why but I just don’t like them.

Carolyn What a bummer you had to give up your running love. I am not a runner. Just never could get into. I do love spinning though. Sometimes I think I could do that every day but then I would miss heavy weights.

Amanda Morning workouts are nice without those distractions that can cause you to miss your workout. The bad thing about mornings is having to get up while everyone else is still in bed snoozing. I haven’t been watching the Operation Get Strong and Sexy. I did really enjoy the post on the form pointers and hope he continues to do more.

Have a great day!
 
Hi everyone !
I'm so glad you all know the , " Claw " ! Well , not glad , but you understand . It's so frustrating when you know that you could lift heavier but some body part gets in the way . I will be looking into the Versa Grips !
Julie -
I admit , I do push to a crazy extent sometimes . I've doubled some of the leg work in order to fit the Get Glutes w/o's into my strength rotation . Box squats w/ 85 Lbs ! That's amazing . Do you make scary grunting sounds with those ? I sure did .
Amanda -
Congratulations on starting the new job ! That's really hard when you have to rearrange everything like that . I always prefer to w/o in the a.m. but have been doing it at night as well . I need to check out this Operation Strong and Sexy ! Is it on the website ?
Carolyn -
I have not heard of that particular surgery but I'll look into it - it sounds like we have some war stories to share . I'm so sorry that things are worse since you've had it . They never prepare you for the emotional stuff you go through with injury . I think that's why I push so hard sometimes - maybe I have to prove something to myself ? Who knows .


Have a great day !
 
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Kate the Operation Get Strong and Sexy is on Bret's blog; he's training two women to do a powerlifting competition and puts up video from each week's session.

I'm really liking CTX-the upper body split is really good! I'll probably never do the step w/os I'm not good at fancy footwork but so far I'm liking everything else....I still have to try the separate kickbox w/o

I've only done LL&A and 1 X10 of the new Cathe's; I've been in the mood for more weights lately....Maybe I'll try RK or GG this week.

Have a good night!
 
This morning I did Kick, Punch, Crunch and actually did the core work at the end. Go me!!! I usually skip it. My upper abs were on fire just from the first crunch segment. I guess that means I shouldn’t skip the core work anymore. I was falling behind Cathe and crew during the knee pull-ins and pikes. Yeah, I definitely need to do more ab work.

Kate Hehe! I don’t think I make grunting noises with squats but I do with bench press and dealifts. Not really grunting but more of an argh scream—if that made sense.

Carolyn Wearing the weight vest during LLA or Great Glutes sounds like a good way to up the cardio factor. I do not do hip thrusts that fast. I also use a shorter bench, it is actually my full step with 3 risers. My butt and the weights touch the ground in between each rep for a bigger ROM and I usually take a deep breath (or 2) in between reps. I thought Bret has made a comment in a form pointer video that he likes to see the weights touch the floor in between reps to increase the ROM.

Amanda I love the CTX upper body split. It is good and has a nice variety of moves. I can’t really remember the kickbox portion but I think the cardio is more like Cardio Kicks than combos.

Have a great day!
 
Carolyn ,
I did read about that surgery a bit . I don't see how you could have known that it would be risky .On the surface , I understand the theory behind the fractures strengthening the cartilage , and I'm sure your dr. made it sound good as well , because that's what they do . The only thing we can really do is to study what percent are successful and that's really hard if you're not a researcher . I guess what I'm trying to say is try not to be hard on yourself .
Julie -
I think I know the scream you're talking about ! I'm just glad that nobody can see/hear me because it ain't pretty - it always amazes me to watch Cathe and crew SMILE though the w/o's , Cede in particular ! I think one reason girls over at GG go so fast on the HT is because their weights are so heavy . The first time I watched Marianne do a glute bridge she did it really fast and explosive , but she had a ton of weight going too . I think I don't quite touch the floor but it's close - I'm thinking ROM too .
Amanda -
I'll have to check out Bret's blog . I really like him though , in fact , he cracks me up most of the time . I watched his video on recovery weeks and overtraining and he told this story about a client of his that got a new trainer and how she got so HUGE and I guess he told her she didn't look good anymore - and of course she started crying . All I can think of at that point is - nice going Bret ! So , I felt bad for his client , but his bluntness makes me laugh .
I did GG w/o #2 , Mth,#2 tonight . I kept it the same as last week because of the DOMS for 2 days . Bulgarian Spit Squats 2x8 , 2x5 40 Lbs. Sumo Squats 2x12 , 2x8 45 Lbs. 3 rounds of : Single leg ball curls 12 each leg , side bends 12 reps each side 20 lbs. , Band Pull throughs 20 reps .

Have a great night !
 
Hi everyone,
I don't go that fast for HT either; maybe with that heavy of weight you need some momentum to keep it going?

I love Bret's blog! Kate I saw that video too about the old client that got a new trainer and got huge; he is pretty funny. There was one he was talking about how to tell if there is a glute imbalance and said he'll feel the client's glutes but not in a creepy way.

Julie I love KPC abs!!

Today I did Great Glutes no disc timesaver; the ball and floor work burned!!!

Have a good night!
 
Today I took off from work so I had extra time this morning. I did my Get Glutes workout 3x10 American hip thrusts @ 185, 190, 190, 3x5 front squats @ 75, 80, 80, 2x8 1x10 incline db press @ 30. Then I did To the Max. I forgot how much I like that core section. May be the only core that I really like.

Carolyn I used to use 4 risers but then went to 3 and they much more comfortable for me. But I am very short. I am barely 5’ on my tippy toes.

Kate Awesome job with those weights. I can’t understand how Cathe and crew smile and look so energized throughout the workouts. I am a sweaty, red mess. Definitely could never be in her crew.

Amanda That’s what I was thinking that they use momentum for going that fast. I prefer slower controlled reps. Going at that pace seems to have more of a cardio effect for me and then I forget to use my muscles.

Have a great day!
 
Carolyn ,
We're almost the same height - I'm 5'7 and I swear I was 5'7.5 in my 20's , but such is life . Not posting your numbers ??? Ha - I'm just kidding , but I know how you feel . I'm aiming for Julie's numbers someday !
Julie -
I love TTM ! I always do the extreme premix because I like the extra tabatas - my shoulders are totally cooked by the end . I did X77 last night - WOO HOO ! That was so great - I forgot how much I love a killer cardio w/o , but once again , my shoulders were gone towards the end . All those reps w/ the 8's and 10's and the push ups - nuts .

Today I did Muscle Max and boy , do I need to rest tomorrow . I think I cried during the shoulder work .

Have a great day !
 
Today I did GG month 2 strength #2 HT with pause 65lbs, subbed military press for push press at 40lbs, sliding skater 20lbs, dumbbell row 20s, trap raise 5s, I did hip abduction rather then hip rotation and finished with the 2 glute kickback planks.

Carolyn sounds like you definitely needed a rest! Sometimes I feel some of the exercises in my lower back too.

Have a great night!
 
Saturday I did a lot of cleaning and am so happy I got it done. Sunday I did my Get Glutes workout: ht 2x15 @ 175 and 2x12 @ 185, rear lunges 1x8 @ 60 1x5 @ 65, 1x5 @ 70, 1x12 @ 60, American Deadlifts 4x8 @ 75 and added on upper body work. Then it was lazy day with DH. This morning I tried to convince myself to stay in bed but I got up and did CrossFire.

Carolyn That’s awesome that you were feeling your glutes during Great Glutes. I try to focus on the mind muscle connection too. Some days are better than others. I think you will feel the band hip rotations in your low back a little but not in a painful way. I really love my back extension machine. I have one that can be flat or at a 45 degree angle plus I can use it for reverse hypers so it is a multi-use machine. I really feel it in my hamstrings most and my glutes second. I actually get a little pump in my glutes when I use it. If you have access to one to try out, I would recommend it before investing in it. I only mention it because your knees will be almost locked out and given your knee history I am not sure how that would feel for you.

Kate Cathe does love to burn the shoulders up. I wish I had a few more inches on my height. I am a little jealous of you and Carolyn. I hope you enjoyed your rest day and your shoulders are not crying anymore!

Amanda I am really looking forward to the ht pauses. I really feel my glutes fire on all cylinders with those. I am not looking forward to the push press so I may do what you did and just sub in a military press. I am not sure I really understand what the push press is supposed to accomplish anyway.

Have a great day!
 
Today I did Rockout Knockout, I love it!!! I was drenched by the end and I did one of the timesavers; I really liked the cardio with gloves. I wore my weighted gloves for the whole thing and I feel a tightness in my upper back already....uh oh :)

Julie I agree the push press seems weird to me and I didn't like the explosive aspect of it I feel like it would be easy to get injured doing that so I just did military presses.

Have a good night!
 
This morning was another morning where I did not want to get up. I don’t think I should take 3 day weekends anymore. It makes it harder to get back on schedule. Anyway, I did get up and did my Get Glutes workout: 1-leg HT 3x15 @ 45, box squat 2x5 @ 85 and 1x5 @ 95, good mornings 1x12 @45 and 2x12 @ 50, DB press 1x8 @ 25 and 2x8 @ 23. Then I added on some extra back work.

Amanda I think that’s it. The explosiveness of the push press weirds me out. I may give it a try but I am not sure I will stick with it.

Carolyn It does take up some space. I have it on its end leaning up against the wall and it sticks out from the wall about 4 feet. If I left it on its base, it would take up 6 feet of space. I think it is about 3 feet wide, maybe 4. I am actually doing good mornings with this month’s workouts. I have to really concentrate to feel them in my glutes as I mostly feel them in my low back in a good way. I’ll try to pay more attention next Tuesday when I do them again and see if I feel it in my upper glutes. I am thinking it is mainly in the lower and mid glutes.

Have a great day!
 
Carolyn ,
That's a long time to go without rest ! But I think it's probably more important to gauge how you feel rather than to pencil rest days in like I do . I haven't tried Great Glutes yet - I wonder if it might be a good glute activation w/o ?
Amanda ,
I really like the new GG w/o's for this month . The HT pause reps feel like the ultimate in glute activation for me . The band hip rotations are really great too once you get the move down - I had a hard time getting it down from Kellie's demo , but last night it felt right finally .
Julie ,
I ordered those Versa Grips and they should be here this week . I'm really excited because I know I can do better on my dead lifts than 55 lbs. Also , my wrists and forearms are still getting worked out with all the bicep work and Cathe has me doing wrist work in GS that I'll keep on doing . Awesome numbers again - 70lb. rear lunges ??? Love it !
Last night was GG w/o #2 Barbell HT pause reps. 3x8 w/ 10 sec hold @85 lbs. , Sliding skater squats 3x6 each leg @30lbs. Band hip rotation 2x12 each side superset w/plank glute kickbacks 2x12 .
Serious DOMS in rear today - YAY !

Have a great day !
 
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Carolyn ,
I still have to do FT , but I did Party Rockin Step #2 tonight after GS Chest and Tri's - I had a blast ! Total sweatfest , but I found it doable and really didn't miss too many steps , since I never preview like I should . I love step but I have to be careful not to tweak my knee so I modify straddles and twists .
Maybe you can answer a goofy question for me -
I noticed a few days ago that under my name it no longer says ," Member ", but now it says , "Catheite " , not , " Cathlete " . Then I looked around on the forum and saw that other people who had close to my number of posts had the same thing and people like you who have many more posts have , " Cathlete ". This is the kind of thing that drives me nuts , so I thought I'd ask ...
Have a great night !
 
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