Crazy Strong and Loving It for Aug 10, 2009

[bayerngirl]

Hallo and good morning,

I will do disc 10 today. My last week of M1, than I get a recovery week My back is still bordering me today, I did yoga for back pain, That helped a little. If my back is acting up while woking out, I will lower my weight.

Karen, nice job with B&G yesterday. That’s a good one. I hope you went swimming instead of cleaning house yesterday, lol.

Patti, how are those triceps this morning? I can’t do those levitation holds! Congratulations on your weight loss! That’s fantastic!

Chris, you go a good workout in with your bike ride! Glad you had fun, sounds like a very lovely bike trail. DH and I stayed on base, rode around the lake and the entire base. I think you still get a great leg workout with the bike.

Rockie, great job with Slim and Limber yesterday.

Heather, at least you got a nice walk + shoulder workout in yesterday.

Wendy, did you get your plates and SM in yesterday?




Have a great workout and day, everyone! BBL!

 

[bayerngirl]

Hi,

I just did Disc 10 (chest, shoulders, biceps) Plus Ab Circuits “Stability Ball Abs”…total 70 min. I also need to do some stretching later today. I alos walked the dogs for an hour, early this morning.

I will be back to post my workout. Need to go grocery shopping first BBL!

My best to all!

 

[fitvix]

Today is a rest day. I was going to get up for some yoga - but decided to sleep in this morning instead. (wish I was still there)

Unfortunately I am off to work here shortly. Augh. (can you tell I love my job??)

BBL!

 

[Roxie 1965]

Good Morning,

Tonite is Ramp it Up and its 45 min long finally a decent workout it also uses resistance tubing. Eating my oatmeal and then off to work I go.

 

[orphylea]

Morning! I did S&H biceps and then PH biceps, followed by 10-10-10 cardio. It was fun! My triceps are a bit sore, so that's good news.

Hope you all have a great day!

 

[hriacobacci]

Today I will be doing triceps and probably abs. Not sure what cardio I'll be able to do.

Belinda - good job with your STS workout!

Karen - sometimes sleeping in is more important than anything else! I feel like I could have stayed in bed another hour myself.

Patti - I feel like I'm not manning up to the rotation leaving off those add ons! Guess I've been a bit lazy.

Roxie - Hope tonight's workout is a good one.

Have a good one
Heather

 

[Roxie 1965]

Patti-would it be ok to eat laughing cow cheese and almonds in one snack, also would it be ok to add egg and sunflower seeds to a salad or is that counter productive?

 

[orphylea]

Roxie: Well, I think it depends. Don't you love answers like that? Serious bodybuilders always balance their macros, usually with every meal. For instance, every time they eat (except pre/post workout) they usually have a balance of carbs, protein and fat and the ratios vary from person to person and goal to goal. Other people (me included) don't worry so much about every single meal, just my overall day. So at the end of the day, I shoot for 40% carbs, 40% protein, 20% fat. Or I try to up the fat a bit more and lower the carbs at times, nothing scientific. I just find that when I am craving bad foods like cinnamon rolls, increasing my healthy fats helps me.

So, I think you're fine to eat your foods in whatever combinations you like at each meal, as long as it keeps you satisfied and you keep in mind an overall balance of protein, carbs and fat in your day.

I would consider the almonds a fat source primarily (although they are also a source of protein) and the cheese a protein source primarily. As or the salad, sure you can add egg (a protein source) and sunflower seeds (a fat source). For you, it seems to be a challenge to get enough fat, so I would especially encourage you to do what you suggested.

Sorry for the long winded answer, I get going and can't shut up.

 

[Fitnessfreakk366]

Today was Meso 1, Week 2, Disc 5, Back & Triceps. Had a fairly good workout considering all the junk I ate this weekend. I am really mad at myself. And then I wonder why I'm not losing any weight. DUH!

My chins went down this week and should have went up. I was able to increase on pretty much all the other exercises. This workout moves fast, I got nice and sweaty and had a lot of fun! I'm so glad I decided to do this rotation.

Warmup:
Dumbbell Rows Both Arms - 15/15's
Close Grip Push Ups - 8 slow reps - love these!
Dumbbell Rows Both Arms - 15/15's
Close Grip Push Ups - 8 slow reps

Workout:
Chinups - 7
Seated Overhead Extensions One Arm (dumbbell) - 15/17#
One Arm Row (dumbbell)- 15/37# (these burned and went to failure)
T-Pull with band - 36/Green band
Flat Bench Tricep Extensions (dumbbell) - 15/20's
Barbell Rows - 21/65# (these were hard, she did 7 reps, stand, 7 reps, stand, 7 reps.)
Y's with band - Green band
Kickbacks One Arm (dumbbell) - 15/12#
One Arm Horizontal Row (dumbbell) - 15/30's
Deadlifts (dumbbell) - 8/35's (Really felt these in the low back, good exercise)
Seasaw Pushups - 20 reps (Love these)
One Arm press Down with Band - 36 reps/Green band
Chinups - 5 (I suck!)
Seated Overhead Extensions Both Arms (dumbbell) - 15/32#
Barbell Rows - 21/60# (7 reps, stand, 7 reps, stand, 7 reps)
Double Arm Rows w/Band - 36 reps/Green band
Side Leaning One Arm Overhead Extensions on Ball (dumbbell) - 15/15# (Love this one too)
Pullovers (dumbbell) - 15/35# (way too heavy)
Kickbacks Double Arm (dumbbell)- 15/12's
One Arm Band Kickbacks - 36 reps/Green band
Pullups - 5 and then 2 (I suck!)
Cross Body Kickbacks (dumbbell) - 15/15's
Lat pulldowns with band - 10 reps/Green Band
Side Lying One Arm Pushups - 16 reps each side
Drop sets:
Double Arm Row Horizontal - 10/20's
Double Arm Row Horizontal - 10/15's
Double Arm Row Horizontal - 10/12's
Drop Sets:
Kickbacks Double Arm (dumbbell) - 10/12's
Kickbacks Double Arm (dumbbell) - 10/10's
Kickbacks Double Arm (dumbbell) - 10/8's

Superman on Floor Arms & Legs Elevate - 30 reps

 

[Boingo1]

Hey Girls!

So happy it's Monday already. I feel pretty good since I only had to work one night this weekend!

I start Week #2 of Cathe's AUG 09 ROTATION today. Last week was endurance, this week starts MODERATE/HEAVY, So it's GS. I'm excited, since I haven't done these workouts in a long long time (it seems!). I start with BSB in a few...

Belinda: You did so MUCH today!! Hope your stretch helped your back .Mine was hurting me a lot last night, I think it was a bit from the bike ride, but also maybe a little *gas* I ate a bean dish for supper last night and hadn't eaten them in a while. I was backfiring all night long!

Karen: Yoga sounds wonderfuL! good for you for getting it in !!

Patti: your biceps must be completely fried after all that work! Are you triceps really sore from yesterday? 10-10-10 is a good one, it goes so fast because of the variety, doesn't it?

Roxie: Hope you have fun with your workout today! It sounds like a good one with bands.

Heather: are you doing triceps again today? You're doing great getting in your weight work... and doing what you can for cardio. Are you the one that hates biking? I think it's a great non weight bearing cardio to do, if you like it, that is.

Debbie: I'm with ya on the eating. I had lost a few lbs, and then this last week, gained them back with my "vacation eating". Now back on it. Kind of sucks , since I was finally losing some of those damn 8 lbs I've been trying to lose for a few years now. Ugh!.... Good STS workout today!!! What do you use to do the chin ups/pull ups on?

Time to start BSB!

 

[Fitnessfreakk366]

Debbie: I'm with ya on the eating. I had lost a few lbs, and then this last week, gained them back with my "vacation eating". Now back on it. Kind of sucks , since I was finally losing some of those damn 8 lbs I've been trying to lose for a few years now. Ugh!.... Good STS workout today!!! What do you use to do the chin ups/pull ups on?

I have a Power Tower. Love that thing. I can do wide grip or close grip pullups on it. Almost the best piece of equipment I ever bought.

 

[Roxie 1965]

Patti-thank you for the advice.

I don't know if any of you jillian fans saw my post on Saturday but if you go to exercise tv there is a 30 day rotation using shred, and the two new workouts.

 

[Boingo1]

GS: BSB was a good one! I'm so not used to lifting like that, it was cool, and TOUGH! Of course the band work at the end of the segments, holy cow! Does anyone else have trouble with discomfort in their lower back when you do one-arm rows and you're leaning over onto your other leg? It's my low back that really gets sore, and I had to come out of it early.

Oh, ok, Debbie! You got the Power Tower from here? Does it help with heavy lifting too, or is mainly for pull/chin ups?

Roxie: I have all (or at least most) of Jillians workouts. I guess I should have waited! LOL!... Think you'll try one out? The BFBM cardio was a great one!!!

 

[Roxie 1965]

Chris-the rotation is free all you have to do is print it and I think I will do it after slim in 6 is done.

 

[hriacobacci]

Chris - I did shoulders yesterday. No way I could do them 2 days in a row!!! And I really am starting to hate tricep work of late. As for biking, not sure if I hate it or not. I'm just afraid to try for fear of hurting myself. I have not ridden a bike in probably 20+ years. I'm very accident prone so worry about falling. I know I'd probably enjoy it if I could get over the fear. Right about now I'm getting pretty desperate though!!

Debbie - I sure wish I had room for a Power Tower. It would have been soooo beneficial for chest work through STS. I think I wasted a lot of energy hoisting up the dumbbells rather than using the energy for actual chest work. I didn't get to do pullups/chinups either so I feel like I lost out on some gains.

Today I attempted to go easy with SB. I wrapped my ankle, but that just wasn't enough and I'm regretting even trying. About to ice it down...again... I did do SH triceps and PUB abs. Felt good doing the same weights and heavier than Cathe. Probably could have added the gloves and gone just slightly heavier with the overhead extensions. I like the abs from PUB, but the stability ball works (pikes) start killing my wrists.

DB overhead extensions - 20 for all 3 rounds
2-arm lying db extenstions - 8 for all 3 rounds
2-arm kickbacks - 8 for all 3 rounds
Dips - 2 sets

Heather

 

[HotPants]

Checking in -

Just got home from work and banged out GS BSB. Yep, Chris, it was a killer today. I don't have any pain in my lower back from bent over rows, but it was pretty fatigued. Especially when it came time to actually work the lower back!
I need to run and pay a bill. And it just happens to be sunshining, so I must ride my bike!!!
Heather.....be careful with that ankle!
Yep, Belinda, I did manage to get in some core work and a stretch yesterday. Felt great, I really needed it.
Great workouts, and hello to all!
Good times...

 

[Roxie 1965]

Did Ramp it Up tonite and I have decided I don't like Debbie Siebers she doesn't let you know when she os changing exercises and she doesn't stay even.

Stats:
48 min
34 in the zone
137 min hr
179 max hr
307 cals burned.

Eating today was horrible.

 

[Czechfan]

Hi all!

I finished my workout around 3pm this afternoon but forgot to post until now.
I'm doing Cathe's August '09 Rotation and today was GS Back, Bi's & Shoulders. I'd forgotten how awesome GS workouts are. Love them!!!

Here's todays workout:

iTread SET6 20 minutes=20 minutes
Calories burned= 246

GS- Back, Bi's & Shoulders= 52 minutes
Calories burned= 426

STS Ab Circuits= Med ball abs=10 Minutes (This is one of my faves!!)
Calories burned= 61

That's it for me today, approximately 700 calories burned today, not too bad.

I hope everyone's had a great day and some fantastic workouts today!!!!

Hugs to everyone!

Nora

 

[bayerngirl]

Hallo girls,


I am back to post my workout and personals!

Pushups - Pyramid Up
Pushups - Pyramid Up
Pushups - Pyramid Up Singles
Superset Seated Lateral Raise & Seated Rear Flys (dumbbell) 10
Standing Dumbbell Curl 19
Standing Dumbbell Curl 16
Standing Dumbbell Curl 12
Incline Chest Flys (dumbbell) 28
Seated Rear Flys into Band Pulls 8
Bonus Band Pulls
Incline Curl Alternating & Rotate at Top (dumbbell) 15
Pushups - Wide, Standard, Narrow 3 reps change on
Incline Side Raise on Stablity Ball (dumbbell) 11
Seated Barbell Isolation Curls 45
Chest Flys on Stability Ball (dumbbell) 23
Lateral Side to Front Combo (dumbbell) 7
Incline Band Hammer Curl
Core Pushups - boot camp style
Seated Front Press Double Arms 1.5\'s (barbell) 36
Reverse Dumbbell Curl 18
Stability Ball Pushups- Ball at hips,knees, feet
Functional Overhead Press (Rt & LF) then Front raises 8
Barbell Curls 45
Prone Pushups on Stability Ball
Seated Lateral Raise Both Arms High Ends (dumbbell) 5
Seated Curls Alternating + Both Arms (dumbbell)
Pushups 21\'s
Standing Barbell Front Press 36
Barbell Curl Narrow Grip
Staggered Pushups
Standing Overhead Press Both Arms (dumbbell) 20
Standing Overhead Press Both Arms (dumbbell) 16
Standing Overhead Press Both Arms (dumbbell) 13
Preacher Curl on Stability Ball Double Arm (dumbbell) 19


Karen, I feel like I could stayed in bed for a few more hours myself. Glad you got some rest.

Patti, how are your triceps feeling? Great job on the DOMS.

Rockie, hope you had a great workout today. I love band workouts. We don’t get exercise tv over here in Germany. Where can I find the rotation?

Heather, must be triceps day! Be careful with that ankle, sounds like you need still need to rest it more. (((HUGS))) I know it’s sucks!

Debbie, I with you on the eating. I was losing weight, now the scale is not moving. I don’t eat a lot of crap; lately I been eat a lot of fruits. That still adds up! I need to start measuring. Glad you had a great workout with STS today. How is your ankle doing?

Chris, LOL, beans will do that for you. I eat so many, it doesn’t border me anymore. I found a really cool website, some yoga classes are free www.yogatoday.com . You also can find them on youtub.com. They had some stretches for back pain, which really helped. Sounds like you had a great workout with GS BSB.

Wendy, wtg on GS BSB. Hope you enjoyed your bike ride.

Nora, the GS’s are great, great job with your BSB/iTreads 6 + abs today. I also like the Med ball abs. I did enjoy the stability ball abs today.

I will do my workout soon. It's raining outside, I don't think I will go for a run?

See you later! Good night, everyoen!