CRACY, STRONG AND LOVING IT January 2016 - January 2020

Good Evening,

DH and I went for a 2 mile walk tonight since the weather was good. Saturday I did weights and a spin then Sunday I did a Recovery Ride.
 
Today I did Back/Biceps going back to the same workout I did in week 1. I thought I took one of the exercises out of this one because it's overkill, but maybe that was a different workout. Chest maybe? I should take one out of the Back part of this one, just too much to do. I actually skipped the last one. Went up in weights.

BACK

Single Set/Drop Set - Build
Deadlift: 15's/20's/25's/20's - 15/12/8/8 reps (last two sets were drop sets)

Super Set - Bulk
Pullover: 20#/30#/35#/30# - 15/12/8/8 reps (last two sets were drop sets)
Pull-Up: Used my blude bands - 10/10/10 reps

Progressive Set - Bulk
EZ Bar Reverse Grip Row: 30#/40#/50#/50#/40#/30# - 15/12/8/8/12/15 reps

Force Set - Bulk
One Arm Row: Skipped

BICEPS

Progressive Set - Bulk
Standing Dumbbell Curl: 12's/15's/20's/20's/15's/12's - 15/12/8/8/12/15 reps

Single Set/Drop Set - Bulk
1, 1, 2 Hammer Curl: 8's/10's/12's/10's - 15/12/8/8 reps (last two sets were drop sets)

Force Set - Bulk
Wide Grip EZ Bar Curl: 30# - 5 sets/5 reps

I was fried after this one. Workout was 47 minutes, 71 avg. HR, 123 Max HR, burned 105 calories (don't believe that for a second)

Then I walked 2 miles on my treadmill.

Nice workouts everyone!!!
 
Hi girls!:)

I just finished today's workout and will now check in.

Here's today's workout:

Jessica Smith-Walk On- Walk Off Belly Fat- Belly Blasting Strength Training Circuit = 20 Min
MV= 8.0
CB= 218

JMBR- Ph 3 Workout - Cardio 3= 35 Min
MV= 9.40
CB= 449

JNL Fusion- Speed & Agility = 19 Min
MV= 9.10
CB= 236

Total calories burned= 903:);)

Debbie- Nice job on your workout today with BB your mix of Build and Bulk for Back/Biceps. Yeah modify and take out a set if its too much for your back. Make the workout fit you and be safe. Have a blessed day and again high fives on your workout!!!:);):cool::D

Roxie- Good for you to get out and enjoy a walk outside enjoying the nice weather. And nicely done on Suday's workout as well. H ave a blessed day!:)

H ello's and waves to : Chris, Roxie, Belinda, and Jodi - I hope you all have fun workouts and a fab blessed Wednesday :);):D

Hugs & blessings:);)

Nora
 
Hi ladies!

Today I did a 30-minute Fusion Walk with Jessica Smith on YouTube and Cathe Live Lean Lower Body. Loved the yoga series at the end of that Live workout. My legs were shaking like chihuahuas!! Haha!

Great workouts today everyone!
 
Today I did Run Fit and had an excellent workout. My steady state pace is getting faster and faster. Well, faster for me. I'm talking from a 4.0, to a 4.3 to a 4.5 now. Seems slow sometimes but after a few minutes it catches up to me. However, I can sustain this pace for a long period of time. Sprints are getting faster and I have to jog up inclines to get my HR up. Walking up even a 11 or 12% incline does not wind me anymore.

Workout was 52 minutes, ran. 3.57 miles, burned 371 calories (TM said 497) and went 7329 steps. Jammin'!!!

Great workouts everyone! You are all kicking it! Anyone hear from Chris? I wonder how she is doing. I miss her.
 
Hi girls!:)

I just finished today's workout and will now check in.

Here's today's workout:

Jessica Smith- Walk On- 10 Minute Quick Walks- Happy HiiT Walk = 11 Min
MV= 8.0
CB= 120

JMBR- Ph 3 Workout #11= 36 Min
MV= 9.20
CB= 452

JNL Fusion- Shoulder Shredder = 33 Min
MV= 9.0
CB= 405

Total calories burned = 977:)

Debbie- Great job with your RunFit workout today, congrats on your steady improvement and endurance increases., bravo! Great worout stats as 52 minutes, ran. 3.57 miles, burned 371 calories (TM said 497) and went 7329 steps, well done WTG hgh fives!!! Have a fit and blessed day.

Hello's & waves to: Chris, Roxie, Belinda, and Jodi. H ave a blessed day and fun workouts today!;):)

Hugs & blessgs :)

Nora
 
Hallo ladies,

Did my workouts very early this morning. DH wants to workout before he goes to work. Just getting around to post. Every Thursday is a rest day scheduled for H&G. I don't like working out on Sunday's besides stretching or walk.

Today's workouts: Hammer Power. Very good workout! Even DH liked it. I also did Chris Freytag Ultimate Walking workout.

Good job, everyone. Keep up the good work.
 
Hi ladies!

Today I did a 1-mile walk with Jessica Smith on YouTube at lunch and Cathe Live Upper Body Challenge with Ball after work. Cathe must have had extra coffee the morning of that workout...she was in extra high spirits!

Debbie- great job with Run Fit!

Nora-nice workouts!

Belinda-great job with Hammer Power! That is a great workout.
 
Today I worked my shoulders. Was supposed to be Legs and Shoulders but my knees are bugging me lately. I hate that, my legs really need some work and I can't do anything. And every time I start working them again, my knees start to hurt all over again. :( Had a great workout, though, shoulders were fried.

SHOULDERS

Progressive Set - Bulk
Upright Row: 25#/30#/35#/35#/25#/20# - 15/12/8/8/12/15 reps

Single/Drop Set - Build
Shoulder Press: 10's/15's/20's/12's - 15/12/7/8 reps (last two were drop sets)

Super Set - Bulk
Alternate Front Raise: 8's/10's/12's - 15/12/8 reps
Plate Twist Twist: 12# - 10/10/10 reps

Super Set - Bulk
Superman Stretch: 2 sets/10 reps
Plank Twist Twist: 2 sets/30 seconds
Russian Twist: 2 sets/30 seconds - 8# (added this)

Workout was 35 minutes, Avg HR 80, Max HR 126, 99 calories burned.

Then I walked on my treadmill for 2.25 miles, treadmill said I burned 289 calories so cool!

Hope you all have great workouts today. You all kicked butt yesterday!!!
 
Good morning,

Chisel Balance and walk is done.

Debbie - good job as usually.

Jodi - good job with your workouts as well.

Nora - I thought you are backing off your workouts? You still doing too much.

Roxie - have fun with your workout today.

That's it for me today. Have great Friday and day.
 
Hi girls!:)

I just finished today's workout:

Here's today's workout:

Jessica Smith- Walk On- 5 Miles Mix & Match- Waistline Work= 16 Min
MV= 7.55
CB= 165

JMBR- Ph3 W/O # 12= 37 Min
MV= 9.0
CB= 455

JNL Fusion- Fusion Lower Body= 29 Min
MV= 9.0
CB= 356

Total calories burned= 976:):cool:

Debbie- Good for you listening to your body and opting to not do legs since they were bugging you. Great job on your workout today with a shoulder workout that was amazing. WTG!! Bravo! Now enjoy a beautiful fab blessed Friday and weekend!:D:);)

Belinda- Nice job today with Chisel and Balance and walk:);):D WTG, have a fab fun blessed Friday! I have cut back on my workouts. I have one more day left to complete JMBR 12 week program so I have to finish that and tomorrow will do that. I did Jessica Smith workout today before I did any other workout as a warm up and get things moving. I took a break then did JMBR and JNL. So I am not addind anything further workout wise. I feel great after my workout and not exhausted so that's an improvement.

Hello and waves to: C hris, Roxie, and Jodi- I hope everyone has a blessed day!:);):D

Hugs and Blessings:);)

Nora
 
Good Evening,

I walked on the TM for 35 minutes yesterday then spent the rest of the day taking care of the GS'S and spent the night we came home this morning and this afternoon I walked on the TM for another 30 minutes. We looked at a house yesterday but not sure how we would fit the furniture in it.
 
Hi girls!:)

I just finished toay's workout and will now check in.

Here's today's workout:

JMBR- Ph 3 Workout - Cardio 3= 35 Min
MV= 9.40
CB= 449

JNL Fusion- Total Body Transforner= 32 Min
MV= 9.20
CB= 402

Total calories burned = 851 :):D

Roxie- Great job on last nights treadmill walk, WTG!!! I hope you had a fun time with your GS'S. Also, bravo on today's workout with StudioSweat 30 Minute Sculpt w/Mere W then a 30 minute walk on the TM, that is awesome you go girl!:);):D

I just finished Jillian Michael's Body Revolution today was the last workout of 90 days, Yeah!!!!:):D

Hello's and waves to: Chris, Belinda, and Jodi. Have a blessed Saturday and weekend.:);)

Hugs and blessings;):)

Nora
 
Hi everyone,

I ended up taking a rest day yesterday. Just didn't wanted to do anything except relax, that's exactly what I did :)

I just finished Hammer Conditioning & 15 Min. Leg Hammer. Loving these workouts.

Jodi - good one! That is one of my favorite KB workout.

Nora - congratulations on finishing JM rotations. Those are tough workouts especially the last phase.

Roxie - good job with StudioSweat 30 Minute Sculpt w/Mere W then a 30 minute walk on the TM.


Have a great Sunday.
 
Hi girls!:)

I just finished today's workout and will now check in,

Here's today's workout:

Jessica Smith- Walk Strong- 6wk Transformation Center- 360 Abs= 31 Min
MV= 8.0
CB= 339

That's it for me today girls. Have a blessed and happy Sunday!:);)

Nora
 
Hi ladies!

Today was a change of plans for my workout today. I originally had a long heavy weights workout on the rotation, but after a week of battling some terrible congestion, I couldn't take it anymore and finally went to the doctor today. After all that, I couldn't face a long workout so I went with Cathe Live Compound Giant Sets-Light Weights. Just what I needed!

Now I'm going to get some rest. Happy Sunday all!
 
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