Crazy strong and loving it for Dec 20, 2010

bayerngirl

bayerngirl

Cathlete
Good morning girls,

Today I will do week 4, supersets/chest & triceps and Insanity week 3 "Fit Test".

I will be back tonight. After my workouts, we will meet my sisters in Nuernberg for same Christmas shopping! I will do my workouts before we go to Nuernberg.

Have a great wrokout today, everyone! BBL!
 
Quick check in! I am done with Chest & back plus Insanity!

WARMUP: 3 sets
Double Are Dumbbell Row - 15's/12 reps, up 3#
SS w/
Pushups - 12 reps


SS #1/ 3 sets
Barbell Bench Press - 86#/8 reps, up 5#
ss w/
Overhand Barbell Rows - 67#/8 reps, down 9#, forgot to add more weights, lol!:confused:

SS #2/ 3 sets
Incline Dumbbell Press - 35's/10 reps, same as last time!
ss w/
One-Arm Rows - 35#/10 reps, same as last time!

SS #3 / 3 sets
Flat Bench Dumbbell Flyes - 22's/12 reps, up 3#
ss w/
Pullovers - 33#/12 reps, up 3#

I am getting ready to go to Nuernberg! Have a great Monday, everyone!

__________________
 
Good Morning,

Tonite for me is KPC Cardio Conditioning, 200 crunches and 30 pushups.

Belinda-nice workout have fun today.

Debbie-I made a mistake it is the Dec 09 Rotation that I am doing.
 
Today I think I'll do biceps at lunch then either Boxing or the elliptical after work. Not 100% sure yet. Also need to do abs.

Belinda - good job with your workout! Hope you have a great day.

Roxie - hope you have a good workout tonight.
 
Well, I seriously have issues with getting up on Monday's to workout in the AM. Clearly based on this being the third Monday I've slept in in favor of a PM workout instead. All good though, sleep was great and I'm planning on doing Kick tonight with my sis since I'm going there for dinner and a wrapping party. :)

I also did try both LBB and High Reps this weekend and LOVED LOVED LOVED both workouts!! High Reps was KILLER, it is seriously even more nonstop than Intensity!! And LBB was like an updated version of Butts & Guts, one of my all time Cathe faves so I LOVED this one too!!! You guys have to try them if you haven't already, SUCH good workouts :)

Heather - how's the knee doing today? be careful with cardio tonight, ok? You knew I'd say that though. ;-)

Roxie - good luck with your workout tonight!

Belinda - have fun shopping! Nicely done on the workout!
 
Jessica - have fun tonight. I need to get to wrapping too! Knee...achy. It's not helping sitting at my desk either. Going to have to be very conscious about getting up and moving around. I think the boxing may be the better cardio choice for me since it's not very leg intensive.

jsutera said:
Well, I seriously have issues with getting up on Monday's to workout in the AM. Clearly based on this being the third Monday I've slept in in favor of a PM workout instead. All good though, sleep was great and I'm planning on doing Kick tonight with my sis since I'm going there for dinner and a wrapping party. :)

I also did try both LBB and High Reps this weekend and LOVED LOVED LOVED both workouts!! High Reps was KILLER, it is seriously even more nonstop than Intensity!! And LBB was like an updated version of Butts & Guts, one of my all time Cathe faves so I LOVED this one too!!! You guys have to try them if you haven't already, SUCH good workouts :)

Heather - how's the knee doing today? be careful with cardio tonight, ok? You knew I'd say that though. ;-)

Roxie - good luck with your workout tonight!

Belinda - have fun shopping! Nicely done on the workout!
Click to expand...
 
The achy stuff is the worst!! Esp after sitting at a darn desk all day. Hang in there!

hriacobacci said:
Jessica - have fun tonight. I need to get to wrapping too! Knee...achy. It's not helping sitting at my desk either. Going to have to be very conscious about getting up and moving around. I think the boxing may be the better cardio choice for me since it's not very leg intensive.
Click to expand...
 
Today was supersets and I worked Chest and Triceps. Really enjoyed the workout but had trouble with the tricep exercises. These supersets got me good.

WARMUP:
1 min. rest between each set

Incline Barbell Press & Overhead Extensions - 55#/20# - 12 reps - 2 sets (warmup)

CHEST/TRICEPS:
1 min. 30 second rest between each superset.

SS #1
Incline Barbell Press - 80#/8 reps - 3 sets
ss w/
Overhead Dumbbell Extension - 35#/8 reps - 3 sets
***Extensions were tough, not sure why. Really felt them.

SS #2
Flat Bench Dumbbell Press - 35's#/10 reps - 3 sets
ss w/
Lying EZ Curl Bar Extensions - 50#/10 reps - 1 set
Lying EZ Curl Bar Extensions - 50#/8 reps - 1 set
Lying EZ Curl Bar Extensions - 50#/6 reps - 1 set
***As you can see, I really crashed with the 2nd and 3rd superset of the extensions. Tri's were just giving out this morning.

SS #3
Incline Dumbbell Flyes - 25's#/12 reps - 3 sets
ss w/
Weighted Bench Dips - 45#/12 reps - 3 sets
***Felt good with this superset.

SS #4
Pushups w/Toes on Stability Ball - 12 reps - 3 sets
ss w/
Seasaw Pushups - 12 reps - 3 sets
***This was a killer, especially the Seasaw pushups. Triceps were just screaming at me.

Wanted to do some cardio but this took about an hour because I added one more superset this time.

Roxie - Give me the link to the rotation, I can't find it.
 
Fitnessfreakk366 said:
Today was supersets and I worked Chest and Triceps. Really enjoyed the workout but had trouble with the tricep exercises. These supersets got me good.

WARMUP:
1 min. rest between each set

Incline Barbell Press & Overhead Extensions - 55#/20# - 12 reps - 2 sets (warmup)

CHEST/TRICEPS:
1 min. 30 second rest between each superset.

SS #1
Incline Barbell Press - 80#/8 reps - 3 sets
ss w/
Overhead Dumbbell Extension - 35#/8 reps - 3 sets
***Extensions were tough, not sure why. Really felt them.

SS #2
Flat Bench Dumbbell Press - 35's#/10 reps - 3 sets
ss w/
Lying EZ Curl Bar Extensions - 50#/10 reps - 1 set
Lying EZ Curl Bar Extensions - 50#/8 reps - 1 set
Lying EZ Curl Bar Extensions - 50#/6 reps - 1 set
***As you can see, I really crashed with the 2nd and 3rd superset of the extensions. Tri's were just giving out this morning.

SS #3
Incline Dumbbell Flyes - 25's#/12 reps - 3 sets
ss w/
Weighted Bench Dips - 45#/12 reps - 3 sets
***Felt good with this superset.

SS #4
Pushups w/Toes on Stability Ball - 12 reps - 3 sets
ss w/
Seasaw Pushups - 12 reps - 3 sets
***This was a killer, especially the Seasaw pushups. Triceps were just screaming at me.

Wanted to do some cardio but this took about an hour because I added one more superset this time.

Roxie - Give me the link to the rotation, I can't find it.
Click to expand...

Debbie-its in the second sticky down under Dec 10th rotation.
 
God I hate my job I just can't seem to do anything right but I am never quite sure who is in charge around here the owners or the other employee.
 
Hi all! My PC at work is still down, I'm on someone else's PC to check the forums out. Sorry I can't do personals and I'm not sure when my PC will be working again. I have to order a new hard drive and then reload everything. What a pain.

Roxie - My response about the rotation you are doing is the same as yesterday. It is an endurance rotation and your body seems to respond best to that. And like I said, there is nothing wrong with doing that rotation over again.
 
Fitnessfreakk366 said:
Hi all! My PC at work is still down, I'm on someone else's PC to check the forums out. Sorry I can't do personals and I'm not sure when my PC will be working again. I have to order a new hard drive and then reload everything. What a pain.

Roxie - My response about the rotation you are doing is the same as yesterday. It is an endurance rotation and your body seems to respond best to that. And like I said, there is nothing wrong with doing that rotation over again.
Click to expand...

Debbie-I was hoping you would say that because I was thinking about ordering High Reps and you just confirmed that decision.
 
Reporting on lunch workout: Biceps from M2D24. Dropsets starting at 80% of 1RM

DB curls - 10,10,TF - 17.5's, 16.5's, 15's and TF was 10
Incline curls on ball - 3x10 - 17's, 16's, 15's
Concentration curls - 10,10,TF - 17.5's, 16.5's, 15's and TF was 8

I think I'll do the MMA Boxing after work.

Hope everyone is have a good one!
 
Good Evening,

Tonite I did KPC Cardio Conditiong and 30 pushups. Still need to do 200 crunches.

KPC Stats:
37 min
15 min in the zone
134 min hr
172 max hr
231 cals burned.

Pushups:
1 min
0 in the zone
140 min hr
165 max hr
6 cals burned.
 
Hmph. The snow totally screwed up my workout plans tonight. It took me and my sis TWO HOURS to get home from work with a commute that should take 15-20 mins with minimal traffic but tonight was ridic! So by the time we got to her house, it was well after 7:30 and we were ravenous. So the workout wasn't in the cards after that. Boo!! I'm so annoyed!!! BUT I am trying my best to let my A- show through versus my Type A+++ behavior and be ok with the fact that this week may involve two rest days vs. one (Christmas was gonna be my "planned" rest day). Plus, I am still really hoping to squeeze in a run tomorrow afternoon if the snow melts/clears up by then. I'm planning on Intensity in the AM but have a dentist appt in the afternoon and was hoping I could get home and go for a run while it's still light out. That is, if it doesn't continue to snow tonight or something ridiculous. Snow snow GO AWAY!

Ok I feel better now ;-)
 
Hi girls!;)

I just finished my workout for today. I'll check in quick then come back later for personals.;)

Here's today's workout:


Intensity= 57 Min
Met Value= 7.0
Calories burned= 592
love it!

Rapid Fire Kickbox & Core Burn-Premix#1= 30:21
warm up,KB#1,Stand alone Core Ball Abs.
Met Value= 6.50
Calories burned= 266

Total calories burned= 858:)

Ok, that's it for right now. I will be back later for personals. ;)


Hugs to everyone!:D:)

Nora
 
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