bayerngirl
Cathlete
Good morning,
Today I will do chest & tricpes (week 8)!
Have a great Monday, everyone!
Today I will do chest & tricpes (week 8)!
Have a great Monday, everyone!
CRAZY STONG & LOVING IT FOR NOV 15, 2010
- Thread starter bayerngirl
- Start date
Roxie 1965
Cathlete
Good Morning,
Tonite for me is TF HiiT 25 and GS Back and Bis timesaver. I didn't sleep well last night so today I am not feeling very well stomach hurts feel very nausous today.
Belinda-is this the last week of this rotation for you and have you seen results?
Tonite for me is TF HiiT 25 and GS Back and Bis timesaver. I didn't sleep well last night so today I am not feeling very well stomach hurts feel very nausous today.
Belinda-is this the last week of this rotation for you and have you seen results?
hriacobacci
Cathlete
Hi ladies. I know I am a bad friend on the weekends. I got in a solo 10-mile run on Saturday despite headwinds from hell. It was actually really a good run over all. I felt even more accomplished b/c I had it in me to do by myself. My sister came up and stayed as DH was out of town. We went to run again on Sunday. I did 5.5 totally enjoying the sunshine and warmer temps.
I have not a clue what I'll do today. My sinuses are all drippy/drainy so I may end up taking a rest day.
Roxie - hope you feel better!
I have not a clue what I'll do today. My sinuses are all drippy/drainy so I may end up taking a rest day.
Roxie - hope you feel better!
Fitnessfreakk366
Cathlete
Here we go, the hustle and bustle of the holidays. Bad foods, skipped workouts. I'm going to coast through the rest of the year as best as I can. When January 1st hits, I'm tightening down on my foods and I'm going to lean out if it kills me before summer.
As for the next two months, I'm going to be doing a rotation I made up a long time ago. The first week is doing straight sets, the second is supersets. I like this workout because you get in and get out. On superset week I might even do a half hour of cardio because I know the supersets will cut my workout time in half. So we'll see.
I started this morning with Back and Chest. Had a really good workout. It went fast.
1 minute rest between each set.
BACK
Barbell Rows - 55#/12 reps - 2 sets (warmup)
Barbell Rows - 70#/8 reps - 3 sets
One Arm Rows - 30#/10 reps - 3 sets
Pullovers - 25#/12 reps - 3 sets
CHEST
Pushups - 12 reps/3 sets
***Good warmup, haven't done pushups since STS.
Barbell Bench Press - 85#/8 reps - 4 sets
Incline Dumbbell Press - 30's/10 reps - 3 sets
Flat Bench Dumbbell Flyes - 20's/12 reps - 3 sets
Felt good to have iron back in my hands!
Let the holidays begin....
As for the next two months, I'm going to be doing a rotation I made up a long time ago. The first week is doing straight sets, the second is supersets. I like this workout because you get in and get out. On superset week I might even do a half hour of cardio because I know the supersets will cut my workout time in half. So we'll see.
I started this morning with Back and Chest. Had a really good workout. It went fast.
1 minute rest between each set.
BACK
Barbell Rows - 55#/12 reps - 2 sets (warmup)
Barbell Rows - 70#/8 reps - 3 sets
One Arm Rows - 30#/10 reps - 3 sets
Pullovers - 25#/12 reps - 3 sets
CHEST
Pushups - 12 reps/3 sets
***Good warmup, haven't done pushups since STS.
Barbell Bench Press - 85#/8 reps - 4 sets
Incline Dumbbell Press - 30's/10 reps - 3 sets
Flat Bench Dumbbell Flyes - 20's/12 reps - 3 sets
Felt good to have iron back in my hands!
Let the holidays begin....
Roxie 1965
Cathlete
Heather-thanks I may go home at noon depending on how the day goes. Nice job on the run.
Debbie-awesome workout girl. I hear you on the holiday shit.
Debbie-awesome workout girl. I hear you on the holiday shit.
bayerngirl
Cathlete
Hallo girls,
Chest & Tricpes are done! So is my ab workout!
CHEST:
Flat Barbell Bench Press - 55#/12 reps - 2 sets - Warmup
Flat Barbell Bench Press - 85#/12 reps - 4 sets, up 3 #
Incline Dumbbell Press - 28's/12 reps - 4 sets, up 2#
Decline Dumbbell Press - 28's/12 reps - 4 sets, up 2 #
Flat Dumbbell Flyes - 25's/12 reps - 3 sets, up 2 #
TRICEPS:
Double-Arm Overhead Tricep Extension - 35#/12 reps - 3 sets, up 3#
Weighted Bench Dips - 50#/12 reps - 3 sets, same as last week!
Dumbbell Kickbacks - 15#/12 reps - 3 sets, up 1#
I will be back later!
Chest & Tricpes are done! So is my ab workout!
CHEST:
Flat Barbell Bench Press - 55#/12 reps - 2 sets - Warmup
Flat Barbell Bench Press - 85#/12 reps - 4 sets, up 3 #
Incline Dumbbell Press - 28's/12 reps - 4 sets, up 2#
Decline Dumbbell Press - 28's/12 reps - 4 sets, up 2 #
Flat Dumbbell Flyes - 25's/12 reps - 3 sets, up 2 #
TRICEPS:
Double-Arm Overhead Tricep Extension - 35#/12 reps - 3 sets, up 3#
Weighted Bench Dips - 50#/12 reps - 3 sets, same as last week!
Dumbbell Kickbacks - 15#/12 reps - 3 sets, up 1#
I will be back later!
exer_cited
Cathlete
Hi everyone.
Wow, the first 1/2 of the day has flown by... Let's hope the second 1/2 does as well!!!!
I ended up doing Squat Rack Legs yesterday instead of Plyo Legs. Disc 37. Subbed in barbell plie squats instead of deadlifts since I did deadlifts the day before with D25. Feeling serious lat doms from that workout, btw. LOVE lat doms!!! Tonight is cardio. Step, but it'll depend on my mood at the time.
I think after I'm done with M3, I'm going to go back to one body part per day. I got some great results from doing 30 minutes of cardio followed by weights using CTX. I should be able to go heavier this time around too, so I'm already looking forward to that!
Have a great rest of the day everyone!
Wow, the first 1/2 of the day has flown by...
Let's hope the second 1/2 does as well!!!!I ended up doing Squat Rack Legs yesterday instead of Plyo Legs. Disc 37. Subbed in barbell plie squats instead of deadlifts since I did deadlifts the day before with D25. Feeling serious lat doms from that workout, btw. LOVE lat doms!!! Tonight is cardio. Step, but it'll depend on my mood at the time.
I think after I'm done with M3, I'm going to go back to one body part per day. I got some great results from doing 30 minutes of cardio followed by weights using CTX. I should be able to go heavier this time around too, so I'm already looking forward to that!
Have a great rest of the day everyone!
bayerngirl
Cathlete
//Here we go, the hustle and bustle of the holidays. Bad foods, skipped workouts. I'm going to coast through the rest of the year as best as I can. When January 1st hits, I'm tightening down on my foods and I'm going to lean out if it kills me before summer.
As for the next two months, I'm going to be doing a rotation I made up a long time ago. The first week is doing straight sets, the second is supersets. I like this workout because you get in and get out. On superset week I might even do a half hour of cardio because I know the supersets will cut my workout time in half. So we'll see.
I started this morning with Back and Chest. Had a really good workout. It went fast.
1 minute rest between each set.
BACK
Barbell Rows - 55#/12 reps - 2 sets (warmup)
Barbell Rows - 70#/8 reps - 3 sets
One Arm Rows - 30#/10 reps - 3 sets
Pullovers - 25#/12 reps - 3 sets
CHEST
Pushups - 12 reps/3 sets
***Good warmup, haven't done pushups since STS.
Barbell Bench Press - 85#/8 reps - 4 sets
Incline Dumbbell Press - 30's/10 reps - 3 sets
Flat Bench Dumbbell Flyes - 20's/12 reps - 3 sets
Felt good to have iron back in my hands!
Let the holidays begin....
Debbie - so this is a 8 week rotation? Looks and sounds pretty awesome! I am interested
Do you have the workouts sheets too ^^^5's, on your workout today.
bayerngirl
Cathlete
Heather - ^^^5's ,on your 10 miler this weekend! Sorry, about the wind. Enjoy your rest day, girl! You deserve it.
Roxie - sorry, you didn't get any sleep last night. Try to get a nap in this afternoon. Enjoy TF HiiT 25 and GS Back and Bis timesaver tonight.
Melissa - glad you enjoyed Squat Rack Legs yesterday. Yeah, on the doms! Have fun with your cardio tonight.
I will be back later!
Roxie - sorry, you didn't get any sleep last night. Try to get a nap in this afternoon. Enjoy TF HiiT 25 and GS Back and Bis timesaver tonight.
Melissa - glad you enjoyed Squat Rack Legs yesterday. Yeah, on the doms! Have fun with your cardio tonight.
I will be back later!
hriacobacci
Cathlete
Hi ladies. I thought I was going to try for shoulders and triceps at lunch then probably step after work. Um, nope. Not gonna happen. I'm making it an official rest day. I'm pooped.
Belinda - good job with those weights girl.
Melissa - I really like either 1 or 2 muscle groups max too. I feel like I can focus more on those muscles and it's soooo much shorter of a work out too.
Belinda - good job with those weights girl.
Melissa - I really like either 1 or 2 muscle groups max too. I feel like I can focus more on those muscles and it's soooo much shorter of a work out too.
Fitnessfreakk366
Cathlete
Roxie - Hope you feel better.
Heather - Nice job on the 10 mile run!! Wow, that sure is a lot of running. I couldn't do it.
Belinda - Nice job on your workout. I am getting the workout sheets done. I only have week one done so far. But sure, I'll send them to you. And yes, it's an 8 week rotation.
Melissa - Great job on the Squat Rack Legs. Love those workouts. I'm also trying to work a rotation where I can possibly sneak in a bit more cardio. I know I'll need it with the holidays coming.
Heather - Nice job on the 10 mile run!! Wow, that sure is a lot of running. I couldn't do it.
Belinda - Nice job on your workout. I am getting the workout sheets done. I only have week one done so far. But sure, I'll send them to you. And yes, it's an 8 week rotation.
Melissa - Great job on the Squat Rack Legs. Love those workouts. I'm also trying to work a rotation where I can possibly sneak in a bit more cardio. I know I'll need it with the holidays coming.
exer_cited
Cathlete
Me too, Heather. You're in and out and were really able to focus. Sometimes it's so overwhelming to look at the DVD and realize it's 60+ minutes long. I try to schedule the longer ones for Saturday & Sunday when I feel like I have more time, but during the week can sometimes be a killer...
Now I'm trying to decide if I should just suck it up and finish M3 as is, or try to chop up my workout cards by body part and do one per day. That way I could do a little shorty cardio workout beforehand. Decisions...decisions.
Debbie - I'm hearing that on the more cardio. I'm really tempted to chop up M3 to accomodate that. Especially this time of year!!!
hriacobacci
Cathlete
Melissa - I would be really interested to see how that worked - breaking up STS. I have thought about it, but didn't know if it'd work or not. I really want to do STS again, but the thought of 3 days of hour long weight workouts is kind of depressing to me.
Me too, Heather. You're in and out and were really able to focus. Sometimes it's so overwhelming to look at the DVD and realize it's 60+ minutes long. I try to schedule the longer ones for Saturday & Sunday when I feel like I have more time, but during the week can sometimes be a killer...
Now I'm trying to decide if I should just suck it up and finish M3 as is, or try to chop up my workout cards by body part and do one per day. That way I could do a little shorty cardio workout beforehand. Decisions...decisions.
Debbie - I'm hearing that on the more cardio. I'm really tempted to chop up M3 to accomodate that. Especially this time of year!!!
hriacobacci
Cathlete
Debbie - it wasn't very long ago at all that I was certain I'd never run more than say 7 miles tops.
Roxie - Hope you feel better.
Heather - Nice job on the 10 mile run!! Wow, that sure is a lot of running. I couldn't do it.
Belinda - Nice job on your workout. I am getting the workout sheets done. I only have week one done so far. But sure, I'll send them to you. And yes, it's an 8 week rotation.
Melissa - Great job on the Squat Rack Legs. Love those workouts. I'm also trying to work a rotation where I can possibly sneak in a bit more cardio. I know I'll need it with the holidays coming.
Fitnessfreakk366
Cathlete
exer_cited
Cathlete
I decided to break it up and see what it looked like. It was pretty easy because in M3, you are doing the same exercises every week. Just increasing the weight and decreasing the reps by one. Except on the last week. Looks so much simpler now!!
I probably won't be able to use the DVD's since there aren't any premixes or options to only choose one body part. Might be a nice change though to listen to some kick-butt music like Linkin Park...
Hi girls!
I just finished my workout which comes from Cathe's November 2010 rotation week two. I finished week one last week and completed the entire TF rotation last week it was fun all 20 weeks of it.
Here's today's workout:
Jillian Michaels iFit-Lose Wt.Level 1= 20 Min
Week#2 Program#3
Distance=1.07
Calories burned= 151
Avg. HR BPM'S=135-151
Legs & Glutes= 51 Min
Calories burned= 454
Met Value= 6.0
Ab Hits- Abs Workout #11 PS Strong Legs & Abs= 7 Min
Met Value=5.0
Calories burned= 48
Total calories burned from today's workout= 645
That's it for me just now. I'll be back later for personals. Have a great day ladies!
Hugs to everyone!
Nora
I just finished my workout which comes from Cathe's November 2010 rotation week two. I finished week one last week and completed the entire TF rotation last week it was fun all 20 weeks of it.
Here's today's workout:
Jillian Michaels iFit-Lose Wt.Level 1= 20 Min
Week#2 Program#3
Distance=1.07
Calories burned= 151
Avg. HR BPM'S=135-151
Legs & Glutes= 51 Min
Calories burned= 454
Met Value= 6.0
Ab Hits- Abs Workout #11 PS Strong Legs & Abs= 7 Min
Met Value=5.0
Calories burned= 48
Total calories burned from today's workout= 645
That's it for me just now. I'll be back later for personals. Have a great day ladies!
Hugs to everyone!
Nora
Boingo1
Cathlete
Hi Girls!
Great workouts (or needed rest days!) today!!!
I started Week #3 of meso 2 today. I'm really loving STS this round. I did Disc 19, Chest, Shoulders and triceps. It was the Double Wave method, which probably isn't my favorite (too much weight and equipment changing), but I got a GOOD workout on all body parts involved!
Great workouts (or needed rest days!) today!!!
I started Week #3 of meso 2 today. I'm really loving STS this round. I did Disc 19, Chest, Shoulders and triceps. It was the Double Wave method, which probably isn't my favorite (too much weight and equipment changing), but I got a GOOD workout on all body parts involved!
jsutera
Cathlete
I'm WAY behind today ladies! I'll promise to do personals tomorrow but I'm popped tonight so I'll just leave you with my workout for the day.
I slept in this AM (lately it's just SO HARD for me to get my butt up on Monday mornings, I have no idea why..oh wait, yes I do...I hate my job LOL...but I digress) and opted to do Kick at home first followed by Core Fusion. It was an AWESOME combo and dare I say I'm actually feeling stronger in the core after adding Core Fusion into the mix a few weeks ago! Woo! Doing Kick first forced me to focus a lot on my form and my core and it totally made me nice and warm and toasty (and um, sweaty) for Core Fusion. Awesome combo, I must say.
AND I am feeling SUPER confident that my knee is heeling! I didn't even wear the strap tonight (honestly sort of forgot it) and it didn't bother me at all really! I'm really hopeful for a run on saturday now, I'm gonna be soooooo happy! Then I can join Heather again in runner's high glory, I'm so envious of that 10 miler! I wannnt!
Great workouts today ladies!!!
I slept in this AM (lately it's just SO HARD for me to get my butt up on Monday mornings, I have no idea why..oh wait, yes I do...I hate my job LOL...but I digress) and opted to do Kick at home first followed by Core Fusion. It was an AWESOME combo and dare I say I'm actually feeling stronger in the core after adding Core Fusion into the mix a few weeks ago! Woo! Doing Kick first forced me to focus a lot on my form and my core and it totally made me nice and warm and toasty (and um, sweaty) for Core Fusion. Awesome combo, I must say.
AND I am feeling SUPER confident that my knee is heeling! I didn't even wear the strap tonight (honestly sort of forgot it) and it didn't bother me at all really! I'm really hopeful for a run on saturday now, I'm gonna be soooooo happy! Then I can join Heather again in runner's high glory, I'm so envious of that 10 miler! I wannnt!
Great workouts today ladies!!!
Hi girls!
I'm back for personals.
Belinda- WOW!!! On your workout today of Chest and Biceps, those are some killer weights you lifted. Man, that is awesome. I can't go that heavy yet but that is awesome, bravo girl way to rock your workout~!
Heather- You are amazing to run ten miles on saturday! That is truly awesome, good for you! Then You and your Sis ran Sunday 5.5 miles definitely fabulously excellent job on those workout days. I say good for you taking a rest day today, that's well deserved. Enjoy your rest day!
Roxie- Sorry to hear that you didn't sleep last night and are having stomach pain. Please take care I see that you plan to do TF HiiT 25 and GS Back and Bis timesaver that sounds like a great workout, but only do it if you feel well enough for it. If not call this an unofficial rest day and get some rest. Please take care and I hope that tonight will be a restful night for you.
Debbie- As per your usual awesome weight workouts this one is right up there and doesn't disappoint with the killer weights you lift. I mean girl, those are heavy, bravo for you WTG! Nicely done today!
Melissa- Great job on your workout yesterday of Squat rack legs instead of plyo legs. I have issues with doing deadlifts it will often hurt my low back when I do those. Nice substitution with Plie Squats with the barbell instead. I know you'll have a kick butt workout tonight with any step workout you choose. WTG!!! You are a Cathlete, own that awesomeness!
Chris- Great job on STS Disc 19 Chest, Shoulders, and Triceps. Darn, you don't love double wave method on weights, I do. Oh well, I'm crazy like that. It suprised me too that I like that. ^^^5's on getting a great workout and feeling great afterwards, excellent workout today!
Jessica- Wow, Kick then Core fusion sounds like a powerful combo. I bet that great workout felt really awesome before work, sort of theraputic taking out some frustration channeling that into the kick workout. Not to worry, I'm sure we've all felt like kicking somebody we work with or who annoys us. Use that to burn killer calories and feel great and stress relief too! WTG Jessica!! Hang in there, I hope things improve at your job. Take care and give your little baby niece a hug for me.
Ok, girls that's it for me tonight. I hope everyone has a great evening and a good night's sleep. Take care all.
Hugs to everyone!
Nora
I'm back for personals.
Belinda- WOW!!!
On your workout today of Chest and Biceps, those are some killer weights you lifted. Man, that is awesome. I can't go that heavy yet but that is awesome, bravo girl way to rock your workout~!Heather- You are amazing to run ten miles on saturday!
That is truly awesome, good for you! Then You and your Sis ran Sunday 5.5 miles definitely fabulously excellent job on those workout days. I say good for you taking a rest day today, that's well deserved. Enjoy your rest day!Roxie- Sorry to hear that you didn't sleep last night and are having stomach pain. Please take care
I see that you plan to do TF HiiT 25 and GS Back and Bis timesaver that sounds like a great workout, but only do it if you feel well enough for it. If not call this an unofficial rest day and get some rest. Please take care and I hope that tonight will be a restful night for you. Debbie- As per your usual awesome weight workouts this one is right up there and doesn't disappoint with the killer weights you lift. I mean girl, those are heavy, bravo for you WTG! Nicely done today!
Melissa- Great job on your workout yesterday of Squat rack legs instead of plyo legs. I have issues with doing deadlifts it will often hurt my low back when I do those. Nice substitution with Plie Squats with the barbell instead. I know you'll have a kick butt workout tonight with any step workout you choose. WTG!!! You are a Cathlete, own that awesomeness!
Chris- Great job on STS Disc 19 Chest, Shoulders, and Triceps. Darn, you don't love double wave method on weights, I do. Oh well, I'm crazy like that. It suprised me too that I like that. ^^^5's on getting a great workout and feeling great afterwards, excellent workout today!
Jessica- Wow, Kick then Core fusion sounds like a powerful combo. I bet that great workout felt really awesome before work, sort of theraputic taking out some frustration channeling that into the kick workout. Not to worry, I'm sure we've all felt like kicking somebody we work with or who annoys us. Use that to burn killer calories and feel great and stress relief too! WTG Jessica!! Hang in there, I hope things improve at your job. Take care and give your little baby niece a hug for me.
Ok, girls that's it for me tonight. I hope everyone has a great evening and a good night's sleep. Take care all.
Hugs to everyone!
Nora
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