bayerngirl
Cathlete
Good morning,
I will do disc 11 today
Work it girls!
Have a good one. Gotta run! BBL!
I will do disc 11 today
Work it girls!
Have a good one. Gotta run! BBL!
Crazy Strong and Loving It for Aug 12, 2009
- Thread starter bayerngirl
- Start date
bayerngirl
Cathlete
Good mornig,
I am done with disc 11 One more disc and I am done with Meso 1 I will be back to report my workout.
Oh, before I did disc 11, I also cleaned 5 windows (big windows) Glad I cleaned them before my workout, I can't feel my triceps! They are burning.
Lat pulldowns with band
Double Arm Rows with Band
Dips on chair
Seated Overhead Extensions One Arm (dumbbell 12
Chinups
Flat Bench Barbell Triceps Extensions 30
One Arm Row (dumbbell) 33
T-Pull with band
Flat Bench Tricep Extensions (dumbbell) 14
Barbell Rows 46
Y's with band
Kickbacks One Arm (dumbbell) 15
One Arm Horizontal Row (dumbbell) 25
Deadlifts (dumbbell) 45
Seasaw Pushups
One Arm press Down with Band
Chinups
Seated Overhead Extensions Both Arms (dumbbell) 28
Barbell Rows 46
Double Arm Rows with Band
Side Leaning One Arm Overhead Extensions on Ball (dumbbell) 15
Pullovers 30
Kickbacks Double Arm (dumbbell) 9
One Arm Band Kickbacks
Pullups
Cross Body Kickbacks (dumbbell) 14
Dumbbell Rows Both Arms 25
Dumbbell Rows Both Arms 20
Dumbbell Rows Both Arms 16
Close Grip Bench Press (dumbbell) 23
Close Grip Bench Press (dumbbell) 18
Close Grip Bench Press (dumbbell) 15
I am done with disc 11
One more disc and I am done with Meso 1 I will be back to report my workout.Oh, before I did disc 11, I also cleaned 5 windows (big windows)
Glad I cleaned them before my workout, I can't feel my triceps! They are burning.Lat pulldowns with band
Double Arm Rows with Band
Dips on chair
Seated Overhead Extensions One Arm (dumbbell 12
Chinups
Flat Bench Barbell Triceps Extensions 30
One Arm Row (dumbbell) 33
T-Pull with band
Flat Bench Tricep Extensions (dumbbell) 14
Barbell Rows 46
Y's with band
Kickbacks One Arm (dumbbell) 15
One Arm Horizontal Row (dumbbell) 25
Deadlifts (dumbbell) 45
Seasaw Pushups
One Arm press Down with Band
Chinups
Seated Overhead Extensions Both Arms (dumbbell) 28
Barbell Rows 46
Double Arm Rows with Band
Side Leaning One Arm Overhead Extensions on Ball (dumbbell) 15
Pullovers 30
Kickbacks Double Arm (dumbbell) 9
One Arm Band Kickbacks
Pullups
Cross Body Kickbacks (dumbbell) 14
Dumbbell Rows Both Arms 25
Dumbbell Rows Both Arms 20
Dumbbell Rows Both Arms 16
Close Grip Bench Press (dumbbell) 23
Close Grip Bench Press (dumbbell) 18
Close Grip Bench Press (dumbbell) 15
Last edited:
hriacobacci
Cathlete
I managed to drag my lazy butt out of bed and do KPC this morning. It was SO tempting to just stay where I was, but I did it. I may do legs this evening or wait until tomorrow. We have workers coming to finish our front door so it all depends on if they come today or tomorrow. Oh, and my legs are actually a wee bit sore from walking the incline yesterday LOL!!
Belinda - good job with your STS today!
Karen - Way to go with interval run first thing in the morning! They are such a great way to blast calories and the time seems to fly by (for me anyway).
Patti - I went back to one of the 1st rotations you sent and realized it does say SH and PH legs. I think in the rotation that I compiled, I missed that and that's why I suggested the floor work. SORRY! Can you even walk today????
Heather
Belinda - good job with your STS today!
Karen - Way to go with interval run first thing in the morning! They are such a great way to blast calories and the time seems to fly by (for me anyway).
Patti - I went back to one of the 1st rotations you sent and realized it does say SH and PH legs. I think in the rotation that I compiled, I missed that and that's why I suggested the floor work. SORRY! Can you even walk today????
Heather
orphylea
Cathlete
I did S&H shoulders followed by PH shoulders and then the premix from SB that is combo 1 and 3 and the blast challenge. Good stuff. Eating my apple crockpot pudding for breakfast- yum! I have the recipe if anyone wants it.
Heather: LOL, I actually feel fine. I knew it was extra, but just thought what the heck, why not? I'm a glutton for punishment! I will admit that I am happy that next week is "just" GS legs and the MIS legs portion is not on there. That might be a bit much.
Belinda: Woo hoo on getting through Meso 1! You're going to make it this time, I feel it!
Karen: The run was probably a good change for your body. I tend to do step too much and when I run, I lose weight.
Heather: LOL, I actually feel fine. I knew it was extra, but just thought what the heck, why not? I'm a glutton for punishment! I will admit that I am happy that next week is "just" GS legs and the MIS legs portion is not on there. That might be a bit much.
Belinda: Woo hoo on getting through Meso 1! You're going to make it this time, I feel it!
Karen: The run was probably a good change for your body. I tend to do step too much and when I run, I lose weight.
hriacobacci
Cathlete
Definitely pass along the recipe! Always looking for something new to eat LOL!!! Glad you can move, it'll probably kick in tomorrow when you've forgotten about it.
I agree with you about mixing up the cardio. It also helps prevent injury like what I did to myself just pounding away step workouts over and over and over again. If I had a treadmill at home, I'd probably run a lot more than I do now even.
Heather
I agree with you about mixing up the cardio. It also helps prevent injury like what I did to myself just pounding away step workouts over and over and over again. If I had a treadmill at home, I'd probably run a lot more than I do now even.
Heather
I did S&H shoulders followed by PH shoulders and then the premix from SB that is combo 1 and 3 and the blast challenge. Good stuff. Eating my apple crockpot pudding for breakfast- yum! I have the recipe if anyone wants it.
Heather: LOL, I actually feel fine. I knew it was extra, but just thought what the heck, why not? I'm a glutton for punishment! I will admit that I am happy that next week is "just" GS legs and the MIS legs portion is not on there. That might be a bit much.
Belinda: Woo hoo on getting through Meso 1! You're going to make it this time, I feel it!
Karen: The run was probably a good change for your body. I tend to do step too much and when I run, I lose weight.
orphylea
Cathlete
Apple Crock Pot Pudding
6 apples peeled and cut into bite size pieces place in crock pot
2/3 cup egg white
1/2 c. oat bran (you can use WW flour)
1 1/2 c. steel cut oats
1/2 c. Splenda
2 tsp. baking powder
1/4 tsp. salt
1 tsp. vanilla
1 1/2 tsp apple pie spice or 1 tsp. cinnamon and 1 tsp. grated nutmeg
1 1/2 c. skim milk
Spray crock pot with Pam, put apples in crock pot, mix all other ingredients together and pour over apples stir and cook for 4 hours on low.
Nutrition Information:
1592 calories / 311 carbs / 22 fat / 68 protein / 41 fiber
If you are a bit anal like me, then you will like that I figured out the calories per serving according to weight. For 300g of this, it is 238 cal / 3 g fat / 46 g carbs / 6 g fiber / 10 g protein. So it's a bit carb heavy but I usually balance it out with other higher protein meals later in the day. It makes a ton so it's great to eat all week long for breakfast or snack.
Another option is to leave out the splenda or other sweetener and just sweeten to taste when you eat it. The apples make it pretty sweet.
6 apples peeled and cut into bite size pieces place in crock pot
2/3 cup egg white
1/2 c. oat bran (you can use WW flour)
1 1/2 c. steel cut oats
1/2 c. Splenda
2 tsp. baking powder
1/4 tsp. salt
1 tsp. vanilla
1 1/2 tsp apple pie spice or 1 tsp. cinnamon and 1 tsp. grated nutmeg
1 1/2 c. skim milk
Spray crock pot with Pam, put apples in crock pot, mix all other ingredients together and pour over apples stir and cook for 4 hours on low.
Nutrition Information:
1592 calories / 311 carbs / 22 fat / 68 protein / 41 fiber
If you are a bit anal like me, then you will like that I figured out the calories per serving according to weight. For 300g of this, it is 238 cal / 3 g fat / 46 g carbs / 6 g fiber / 10 g protein. So it's a bit carb heavy but I usually balance it out with other higher protein meals later in the day. It makes a ton so it's great to eat all week long for breakfast or snack.
Another option is to leave out the splenda or other sweetener and just sweeten to taste when you eat it. The apples make it pretty sweet.
Roxie 1965
Cathlete
Good Morning,
Tonite is Ramp it Up again I don't know why I am sticking to these workouts when I don't really like them but it is only week 2 and I keep hoping it is going to get better.
Patti-thanks for your advice the other day and I only had 1047 cals yesterday didn't get a lunch.
Tonite is Ramp it Up again I don't know why I am sticking to these workouts when I don't really like them but it is only week 2 and I keep hoping it is going to get better.
Patti-thanks for your advice the other day and I only had 1047 cals yesterday didn't get a lunch.
Fitnessfreakk366
Cathlete
Today was Meso 1, Week 2, Legs. I was dreading this workout, I just HATE working legs. But... I really had fun with this one. I'm getting so much better with endurance work. I find I don't have to rest longer then Cathe anymore. This is a huge feat for me! I even did the add-on bonus at the end. Loved that!
Front Lunge + Back Lunge (One Leg At Time) (dumbbell) - BW/10 reps
Alternating 45 Degree Front Lunge - 15's/15 reps each leg
Leg Press (dumbbell, High Step) - 25#/15 reps each leg
One Leg Elevated Lunges - 20's/6 reps each side, different rep counts. These burned!
Deadlifts Wide Stance (dumbbell) - 20's/15 reps (went a little lower with this, low back felt weird today)
One Leg Slide Back Lunges with Paper Plate (dumbbell) - 12's/16 reps each leg (I hate any of the paper plate exercises)
Side Slide Lunges with Paper Plate - 12's/15 reps each leg
One Leg Sit N Stands - 12#/15 reps each side (These were cool, I couldn't keep my non-working leg off the floor, though)
Squats Narrow Stance (dumbbell) - 25's/15 reps
Calf Raises (dumbbell) - 25's/40 reps
Low Pulse Lunges (dumbbell) - 12#/15 reps each leg (Burner!)
Stiff Legged Deadlift on Platform (dumbell) - 20's/15 reps
Wall Squats Double Leg - BW/8 reps, different rep counts (Was suppose to use dumbbells but I cannot do this exercise. It's too hard for me to go all the way down to the floor to pick up the weights.)
Lateral Step Ups (dumbbell) - 15's/15 reps each leg
45 Degree Lunge (Same Leg) - 15's/15 reps each leg
Front Squats Narrow Stance (dumbbell) - 25's/15 reps
Static Low End Lunge Same Leg 3/1 Count - 8's/12 reps different rep counts (Really felt these too)
Wall Squat with Ball and Leg Extension - BW/10 reps different rep counts
Leg Press with band on High Step - Purple band/15 reps each leg
Firewalkers (band) - Green Band/64 reps (LOVE these too!)
Calf Raises (dumbbell) - 25's/34 reps (Need to go way up here)
Add-On Bonus:
Standing Kickback with band - Green band/48 reps each leg (These were ingenious. Loved them)
Supine Double Leg Outer Thigh Press with band - Green band & 3.15# ankle weights/24 reps (I thought she put her ankle weights on for this. It was only suppose to be with the band. Got an excellent burn.)
Inner Thigh Raise with Ankle Weights - 3.15# ankle weights/24 reps
Front Lunge + Back Lunge (One Leg At Time) (dumbbell) - BW/10 reps
Alternating 45 Degree Front Lunge - 15's/15 reps each leg
Leg Press (dumbbell, High Step) - 25#/15 reps each leg
One Leg Elevated Lunges - 20's/6 reps each side, different rep counts. These burned!
Deadlifts Wide Stance (dumbbell) - 20's/15 reps (went a little lower with this, low back felt weird today)
One Leg Slide Back Lunges with Paper Plate (dumbbell) - 12's/16 reps each leg (I hate any of the paper plate exercises)
Side Slide Lunges with Paper Plate - 12's/15 reps each leg
One Leg Sit N Stands - 12#/15 reps each side (These were cool, I couldn't keep my non-working leg off the floor, though)
Squats Narrow Stance (dumbbell) - 25's/15 reps
Calf Raises (dumbbell) - 25's/40 reps
Low Pulse Lunges (dumbbell) - 12#/15 reps each leg (Burner!)
Stiff Legged Deadlift on Platform (dumbell) - 20's/15 reps
Wall Squats Double Leg - BW/8 reps, different rep counts (Was suppose to use dumbbells but I cannot do this exercise. It's too hard for me to go all the way down to the floor to pick up the weights.)
Lateral Step Ups (dumbbell) - 15's/15 reps each leg
45 Degree Lunge (Same Leg) - 15's/15 reps each leg
Front Squats Narrow Stance (dumbbell) - 25's/15 reps
Static Low End Lunge Same Leg 3/1 Count - 8's/12 reps different rep counts (Really felt these too)
Wall Squat with Ball and Leg Extension - BW/10 reps different rep counts
Leg Press with band on High Step - Purple band/15 reps each leg
Firewalkers (band) - Green Band/64 reps (LOVE these too!)
Calf Raises (dumbbell) - 25's/34 reps (Need to go way up here)
Add-On Bonus:
Standing Kickback with band - Green band/48 reps each leg (These were ingenious. Loved them)
Supine Double Leg Outer Thigh Press with band - Green band & 3.15# ankle weights/24 reps (I thought she put her ankle weights on for this. It was only suppose to be with the band. Got an excellent burn.)
Inner Thigh Raise with Ankle Weights - 3.15# ankle weights/24 reps
hriacobacci
Cathlete
Roxie - Isn't it funny how we stick to something come hell or high water?! Do you keep snacks stashed in case of having to miss lunch or a snack by the way? I keep Kashi bars in my desk drawer and even in my purse. Being a vegetarian, I've run into too many instances where there was nothing available for me to eat. But it'd work just as well for you and anyone who may have to miss a meal. Just an idea since you need the calories.
Heather
Heather
hriacobacci
Cathlete
Debbie - I really liked the add ons that she did for those too! I also think that STS legs were well done. The time goes quickly so it's not as painful (or in my opinion).
Good job! Maybe you'll learn to like doing legs (or not...)
Heather
Good job! Maybe you'll learn to like doing legs
(or not...)Heather
Roxie 1965
Cathlete
The only thing that saved me yesterday was the snacks I was scheduled to have in the afternoon. The new grocery store has my nature valley cinnamon cereal bars I like so I am going to try and keep them on hand, they are made of natural ingred I read the label.
hriacobacci
Cathlete
Isn't it great when you get a new grocery store that carries what you like???!!!
Kashi bars are all-natural as well if you haven't tried them or are looking for other options/flavors. I think the granola bars are more filling than their breakfast ones. They also have a fabulous shredded cereal (if you like cereal).
Kashi bars are all-natural as well if you haven't tried them or are looking for other options/flavors. I think the granola bars are more filling than their breakfast ones. They also have a fabulous shredded cereal (if you like cereal).
Boingo1
Cathlete
Finished GS: Chest & Tri's! I'm not used lifting like this, it was killer!!! It blows me away Cathe just keeps GOING on that ONE body part until you want to cry "UNCLE!". I know there's big DOMS in store for me tomorrow...
That recipe looks so good, Patti!... but I'm wondering when I could start that up to eat it for breakfast. I'd have to get up in the wee hours of the morning. How do you do it?
Oh and speaking of recipes, and I'm a day late and a dollar short, but I found this one for "Hummus". It looked interesting, since it's not REAL hummus, but "hummus-like"..
Black Bean "Hummus"
Nutritional Info
Fat: 1.6g
Carbohydrates: 20.9g
Calories: 122.8
Protein: 7.3g
Ingredients
2 cans black beans (about 3 1/2 cups)
1 small onion, diced
1/2 green pepper, diced
3 cloves garlic, minced
2 T ground cumin
1 1/2 t olive oil
2 T chopped fresh cilantro
1/4 c vegetable broth
Directions
Drain and rinse black beans if using canned.
Place olive oil in skillet set over medium-high heat. Add onions, peppers, and garlic and saute about three minutes, until vegetables are fragrant and starting to brown slightly. Add cumin, stir well, reduce heat to medium and cook another two minutes.
Place beans in food processor and pulse seveal times. Add vegetable mixture and pulse a few more times. Add vegetable broth in small batches to thin the dip to the desired consistency. Garlish with chopped cilantro. Serve immediately or store in refrigerator for up to 10 days.
Makes eight 1/2-cup servings!
I'm not used lifting like this, it was killer!!! It blows me away Cathe just keeps GOING on that ONE body part until you want to cry "UNCLE!". I know there's big DOMS in store for me tomorrow...That recipe looks so good, Patti!... but I'm wondering when I could start that up to eat it for breakfast. I'd have to get up in the wee hours of the morning. How do you do it?
Oh and speaking of recipes, and I'm a day late and a dollar short, but I found this one for "Hummus". It looked interesting, since it's not REAL hummus, but "hummus-like"..
Black Bean "Hummus"
Nutritional Info
Fat: 1.6g
Carbohydrates: 20.9g
Calories: 122.8
Protein: 7.3g
Ingredients
2 cans black beans (about 3 1/2 cups)
1 small onion, diced
1/2 green pepper, diced
3 cloves garlic, minced
2 T ground cumin
1 1/2 t olive oil
2 T chopped fresh cilantro
1/4 c vegetable broth
Directions
Drain and rinse black beans if using canned.
Place olive oil in skillet set over medium-high heat. Add onions, peppers, and garlic and saute about three minutes, until vegetables are fragrant and starting to brown slightly. Add cumin, stir well, reduce heat to medium and cook another two minutes.
Place beans in food processor and pulse seveal times. Add vegetable mixture and pulse a few more times. Add vegetable broth in small batches to thin the dip to the desired consistency. Garlish with chopped cilantro. Serve immediately or store in refrigerator for up to 10 days.
Makes eight 1/2-cup servings!
Roxie 1965
Cathlete
Meals for today
Brkfst-nature valley cinnamon cereal bar
Am snack-yoplait strawberry banana yogurt, watermelon
Lunch-salad made with spring greens, spinach, cucumbers, radishes, cherry tomatoes, and grilled southwest chicken breast, kraft raspberry vinegrette dressing and cantaloupe.
Pm snack-almonds, grapes, cucumbers
Supper-butterfly chops grilled and don't know what else.
Anyone have a good olive oil dressing recipe?
Brkfst-nature valley cinnamon cereal bar
Am snack-yoplait strawberry banana yogurt, watermelon
Lunch-salad made with spring greens, spinach, cucumbers, radishes, cherry tomatoes, and grilled southwest chicken breast, kraft raspberry vinegrette dressing and cantaloupe.
Pm snack-almonds, grapes, cucumbers
Supper-butterfly chops grilled and don't know what else.
Anyone have a good olive oil dressing recipe?
Great job on those legs fitness freak! Just did the STS legs, week 2 this week. I matched all your weights, except the 15 lb. alternating lunges. Did 12's and that was enough for me today!
I loved the add-on band workouts too! I wasn't sure if she put on the ankle weights first either, but was glad to see I put them on when Cathe did too. Sure you felt that burn! Good luck with your w/outs.
I loved the add-on band workouts too! I wasn't sure if she put on the ankle weights first either, but was glad to see I put them on when Cathe did too. Sure you felt that burn! Good luck with your w/outs.
orphylea
Cathlete
Chris: Add a bit of water, say 3/4-1 cup to it and do it over night. Turn it on low right before bed and it should be fine as long as you don't leave it 8+ hours. I find that with the steel cut oats (the original recipe used old fashioned) I add a bit of water to it anyway. I have done it with regular old steel cut oats in the crock pot over night- can't see where this would be different.
bayerngirl
Cathlete
Hallo girls,
Heather, good job with KPC today. Great job with your leg DOMS. LOL!
Patti, I really hope, I am gonna make it this time. I can’t wait to start M2! WOW, on your workout today, sounds like you gonna get some DOMS tomorrow. LOL! Thanks for sharing the apple crockpot pudding recipe.
Chris, looks like that coffee kick in! LOL! I have those days too. Nice job on GS Triceps & Chest today. Let me know how your tric & chest feel tomorrow. LOL! Thanks for the hummus recipe, looks very good!
Rockie, you sure like that Ramp it Up workout, have fun. Your meals for today looks good.
Debbie, I don’t know what it is about STS, but they are fun and time goes by so fast. I do like the bonus, they get me every time. Awesome job!
Hi and welcome, Cheryl! Nice job with your leg workout today.
Big Hallos to Wendy and Nora, enjoy your workouts!
Have a great day, everyone!
Heather, good job with KPC today. Great job with your leg DOMS. LOL!
Patti, I really hope, I am gonna make it this time. I can’t wait to start M2! WOW, on your workout today, sounds like you gonna get some DOMS tomorrow. LOL! Thanks for sharing the apple crockpot pudding recipe.
Chris, looks like that coffee kick in! LOL! I have those days too. Nice job on GS Triceps & Chest today. Let me know how your tric & chest feel tomorrow. LOL! Thanks for the hummus recipe, looks very good!
Rockie, you sure like that Ramp it Up workout, have fun. Your meals for today looks good.
Debbie, I don’t know what it is about STS, but they are fun and time goes by so fast. I do like the bonus, they get me every time. Awesome job!
Hi and welcome, Cheryl! Nice job with your leg workout today.
Big Hallos to Wendy and Nora, enjoy your workouts!
Have a great day, everyone!
Roxie 1965
Cathlete
Belinda-I am doing a rotation with Slim in 6 and I have to do this workout 6 days a week for 2 weeks trust me I don't like it. Its a mixture of cardio and resistance band training and there is ab work at the end.