Cabs and Abs TGIF!!!

Fit_mommy

Fit_mommy

Cathlete
Morning Girlies!

How is everyone on this chilly November morning?

Ok, I think after floundering for a week I have finally decided on a rotation for myself up until we start the X. The idea of this rotation is to let my weights "collect dust" for a month. I need a break. Here's what I've got planned:

30+ minutes of yoga 2x per week
non-running cardio 1x per week
running 1x per week
B&G leg blast premix 1x per week
BBC full body w/o + Core Syn either 1x per week each or alternated weekly
rest 1 day per week or do extra yoga instead

I am not setting up an order for my work outs so that I don't have to deal with the rigidity of having it all pre-planned like that. I will just make sure I get everything in each week. I think it will be a nice change to not have to pick up dumbbells or a barbell for a while. :)

I am not sure what, if anything I will do this morning. I'd like to get in a work out but if I don't do it soon then I won't be doing it at all. I'd like to do the Leg Blast premix but doing that before a 3 hour drive doesn't seem like the smart thing to do! LOL

Angie: I didn't warn you about the nasty taste of Airborne because it's never bothered me! LOL In fact, I actually LIKE some of the flavors!:p Hope you aren't really getting sick again too!!!!

Laura: You CAN'T turn down hot apple crisp. You HAD to eat it girl! It was CALLING you!.........Feel better about it now? :p

Diana: Glad your weight went down this week. How did last night's class go? What did you do? Hope you have a good weekend!

BBS!
 
I'm back to say my work out is done.

I mish-moshed it today as follows:

B&G warm up
walking lunges
reverse grip chin ups
side hammers
standard pushups
lunge/squat combo
wide fly pull ups
firewalkers
wide fly push ups
bonus glute squeezes
o/h close grip chin ups
inner thigh leg lifts
tricep push ups
All Body Attack core/abs + stretch

Now I have to shower and get busy packing, etc!

Hope to be back before I leave!
 
Morning Ladies ..

I was so full yesterday .. I could not eat supper last night .. that is right .. NOTHING .. I have some nice pineapple on my desk right now .. and funny I thing I am STILL full!! YUCK!

DH brought me a plate for lunch .. GRILLED chicken sandwich .. so I am safe today!! :)

I know Cathy is having a blast .. ahhhhhh .. to feel some warm weather .. LOL ... it was 33 this morning .. but supposed to warm up nicely to about 70 degrees today!!:)

Wendy .. have a fun weekend w/DH ... }( ... don't worry about working out .. I am sure you two can come up w/some fun ways to expend some calories!!}( }( Hope you have a blast!!

Hi to Di and Angie .. will BBL to check in w/you gals!

last night .. despite how sick and full I was .. I taught one heck of a shaping class .. check this out:

warm up
Alt. lunges on top of step - med - light weight (30 reps)
Static Lunges - heavy weight (16 reps each leg w/pulses after 8 each)

Hammer curls - heavy weight - 20 reps
Bicep super set - heavy weight - 21's then 1/2 way up 8 reps - then down 1/2 way 8 reps - finish w/ 10 reps both arms

Suats - light/med weight - alnt. stepping side cntr side (20 reps0
Squats - heavy weight - Down 4 count - up 1 (8 reps) - down 1 up 4 counts (8 reps) - Reg. tempo (10 reps) hold bottom and puls 10

Tricep kickbacks - 20 reps - hold on count 10 pulse 10 .. add reverse twist wrist .. hold on last rep pulse 10
Tricep overhead - heavy - 20 reps

Plia - light wieght - (20 reps) hold on count 10 for 10 pulse end same
Plia - heavy weight - (just like heavy squat reps w/4 count reps)

Side lateral/delt lifts - light/med weight (side lateral 8 reps - delts 8 - side lateral 4 - delt 4 - side lateral 2 - delt 2 - alt 8 reps
Delt lifts - heavy weight - 20 reps

Reverse lunges on step - light/med weight - 30 reps each leg
Reverse lunges toe on step - heavy weight - 8 reps pulse 8 - repeat 8 reps pulse 8 / change legs do the same

Shoulder V lift - light/med weight - 16 reps each arm
Lat Raise - heavy weight - 20 reps

Straight leg angle plia lunge - light/med weight -10 reps each leg
Leg Abductions - light weight - altn 20 reps
Leg Abductions w/squat - 8 each leg w/pulse of 8 on end

Chest flyes - heavy weight 10 reps w/pulse at bottom 10 // reverse grip 10 reps pulse bottom 10
Lying overhead pulls - heavy weight 20 reps

Floor: donkey kicks 16 straight - 8 angled - then 4 straight - 4 angled - 2 straight - 2 angled - altn 10 reps (rep. opp. leg)

Abs (10 min)
cool down!

YOWZA!!!!

yes DOMS would be in biceps, shoulders, hamstrings and butt!!!

OK .. have a great one .. will BBL to check in!


:7
TGIF!!!!!:7
 
Good Morning,

Class was great last night. We had to run 1 mile fast with our trainer pushing us, it took me 8 minutes. Then we did Chest and Shoulder wieghts 3 sets of 15, run a 1/2 mile, more chest & shoulder wts, more running, C&S, finally abs and stretch. My left foot hurts so bad this morning. I'm afraid to go the Dr. because the last time I was there he told me the only way for it to heal completely is to cast it and use crutches. No weight on that foot for 6-8 weeks. We do run in every class, but its not really that much but man do my feet really hurt the next day.

I've been perusing the forums in search of a rotation to follow. I haven't picked one yet but maybe I'll just put something together like Wendy did.

Wendy-Thanks for getting us started this morning. Glad to hear that Cathy is enjoying the cabs! Great job on your mish mosh. I can't believe your giving up weights for a while. You make all those pullups sound so easy. Pullups are not easy for me at all. I think its time for me add pullups, its just so much easier when Tony makes me do them. Hope you and DH have a fun long weekend together in Baltimore.

Angie-Wow, that bridge fee increase is a lot. It sounds like this fee has a direct impact on your business. Send out those letters, it's the only way to be heard. What are you up to today?

Laura-Glad to hear you had good food yesterday, okay-maybe a little too much good food. I'm sure your class looks forward to your torture!! By the way, the class is actually called the Holiday Meltdown. The bad part is it's only a 6 week class and ends Dec 6th. It would be nice if it went through December. I guess they have a Spring Meltdown that is 10 weeks-I'll probably do that one too.

Have a great day ladies.

Diana
 
Good morning girls

I'm feelin better this morning.;-) I slept 13....yes, 13 hours last night.:eek: :eek: I still felt a little weird this morning....probably that "I'm awaking from a coma" feeling...but am feeling more energetic as the morning moves on. I think it must've been something I ate. I have X L&B with AR200 on tap for later and I feel like I've got the energy to do it. I might even go into work at noon since the kids only have half a day and they want to go to grandmas house, which is on the way to work. I'll have to check with her and see if she wants the rug rats today....she almost always does...crazy woman!:7 :+ I love her!!

Wendy - Great w/o yesterday and today! When do you think it will get too cold to run outside?
I think your plan of no weights for a while will be good since after that stint you will have to deal with Tony. He'll whip you back into the weights in no time! I think you're body might even react better to the weight if you lay off them for a while....I'll bet you'll get fantastic results then.;-)
I'm so glad Cathy is having a great time. With all she's had to deal with lately, she really deserves it!!!
I bought the wal-mart brand of the airborne, so maybe that explains why the taste was awful. I was expecting it to taste like tang or something and.....it didn't.x(
Are you all packed for the fun weekend? Will you be checking in tomorrow morning or are you otta there first thing?

Diana - I agree that pullups are easier to do with Tony.:) I also don't do pushups unless Cathe or Tony make me. *lol* I don't know why I hate pushups so bad....but I do!
I've written two letters in the past week to my legislators! Things in Michigan are out of control right now.x( They just passed a new Michigan Business Tax which taxes gross receipts at .8% and they are thinking of actually increasing that by Jan. 1. It's a brand new tax and they are already thinking of increasing it before we've even gotten hit with it yet!!! Plus it's on gross receipts, which doesn't take into consideration any of our expenses like payroll, fuel, wood (which we market a lot of, etc.) So, with the new MBT, increasing fuel costs, and now the bridge fare......it's just stressing me out. Plus, we're still having employee problems. Oh yeah, being a business owner is sooooooo much fun.}(
Too bad the meltdown class didn't go thru the holidays. I remember last year I got P90X in November and I couldn't help but start it right away b/c I was so excited about it. It was the best thing I could've done. I lost weight over the holidays!! It really made me stay on track over the holidays and I'm thinking I need to do the same thing this year. Too bad STS won't be out by then....boy, am I pushing it or what?

Laura - Your DH sounds so thoughtful. You have yourself a gem there girl!
Your w/o sounds hurtful! Did anyone show up for it???:p How long do you classes usually run?
I'm finding that with heavy weights I can't seem to jump from 15# to 20#. It's just too much of a jump for me. Do you know if they sell 17 or 18# dumbbells? I want to put them on my X-mas list but I don't even know if they exist.

Hi Cathy if you are checking in on your girls. We miss you! Have another one for me.:)

Hi Nancy - stop in and say hi.

I'll BBL girls. Have an X-cellent Friday.:)

Angie
 
Hey Angie ..

My workouts are usually about 65 minutes or so .. and I had a packed class last night! }( .. maybe they will be back Monday!! LOL

The girls that USED to take from me that came back after 7 years away (to the torture class) .. did not make it .. one girl told a friend of mine she went to get the milk out of the ref. and dropped it on the floor b/c her arms were so sore and tired and had to call her daughter to pick it up b/c she was too sore to bend over! LOL poor baby!!

I know a lot are hurting from last nights class .. I used to ONLY teach all shaping ... and this was a blast from the past .. should have been a shock to everyone's body!!}(

Hey.. they make weights in any poundage you want .. do you have a Sports Authority near you .. they usually carry a good variety of hand weights. Sometimes Target will carry different sizes too. You can get them online .. the only thing is the shipping cost can be high b/c of the weight .. try: http://www.fwonline.com

HTH!!!:7
 
Hey Laura

LOL about the girl who couldn't even get her milk.}( Don't you feel bad???}( }( :p Glad there's still girls out there who enjoy your torture. Any guys in your class?

Nope, don't have a Sports Authority but we do have a Dunhams and a MC Sporting goods store so I'll have to check there. I found a pair of 18# weights online but thery are $88 for the pair with shipping. I'll check at those stores first before I order. FWonline did not have them.:-( Thanks for the input.

Angie
 
Checkin back in to tell you all I just got done with L&B and AR200. Cam even did it with me.:) His form leaves a bit to be desired, but it was kinda nice not to be down there by myself. I felt a little pucky during the workout, but after a nice hot shower and some healthy snacks, I feel much better! In fact, I'm thinkin maybe pizza tonight??:9

I never did go into work since I forgot that Cody has a BBall game tonight and I needed to take him to school at 4:15 to catch the bus. So, I just decided to stay home. maybe I'll go into work tomorrow....then again, maybe not.;)

What are go girls up to tonight? Any CABs in anyone's future? I'd better not push it since I'm still not 100% yet. Maybe tomorrow night. We'll see.

Angie
 
IS 5:00 EVER going to get here!!!!!x( x( this has been the longest day in history!!x(

I foresee MANY CABS in my NEAR future .. tonight is date night ... tomorrow is Auburn v/s GA ... WARRRRRRRRRR EAGLE baby!!!! going to be a tough game!! Then I have a holiday Monday .. Veteran's day .. so will have to celebrate that Sunday .. LOL .... yup .. lots of CABS will be consumed this weekend ..

we know Wendy and Cathy probably are already partaking!! and know they are having a blast!!

If I EVER get outta this place .. I am partaking!!:D

Exercise .. got the new Cathe DVD's finally .. so me and SIL will be tackeling the Low impact step tomorrow .. probably kickbox Sunday .. and probably BBC full body Monday!! :D

I may fit a run in Sunday or Monday though .. we will see if time and weather permitts!! Saturday will be packed full of going though!!

OK ..I have 15 more minutes and the 5;00 bell should ring .. MY GOODNESS what a loooooooooooooong freaking day!

Warrrrr Eagle .. and I will try to catch up this weekend .. (I always say that and never manage to make it to the computer)

have a great one!!

:7
 
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