Crazy Strong and Loving It for Jul 17, 2009

bayerngirl

bayerngirl

Cathlete
Good morning ladies,

It was very quite around here yesterday. Looks like everyone had a great weekend. Mine wasn't so great, people just keept pissing me off. It started in the morning and didn't stop until I went to bed. I hate days like that.

Today I am starting my recovery week, not sure what I will do? What did you girls do?

I will be back later.


Hi to everyone that follows.
 
This morning was Step Blast - yikes was I sweaty at the end of that one. By the end my HRM read 444 calories burned - good thing it wasn't 666! :p

My chest is a little sore from S&H last night. Its amazing how heavy those weights can get when you do such slow reps.

Hello to everyone that follows!
 
Today I think I am going to try SB. I really don't think I can make myself go walk on the treadmill today. It just sounds too grueling. I am supposed to do GS Shoulders, and I'll also do abs.

Belinda - just think that today is a new day! During my rest week I just did some cardio and abs.

Karen - good job with SB this morning and chest yesterday! I could never in a million years go that slow without having Cathe right there counting out the reps.

Heather
 
Good Morning,

Tonite is Ramp it Up and then I am in need of a stretch so will probably do TBS because its short.

Belinda-sorry you had a bad day yesterday.

Karen-good job with SB that is my favorite.

Heather-be careful with that ankle how is it doing?
 
Roxie - to be honest, my ankle still is not right. It's not nearly like it was the first week I hurt it, but there's something not right still. It's sore and sometimes when I step a certain way or turn it a certain way, it has a shooting pain. It isn't sore to touch though. I've just been wrapping it and then icing it down after exercise. I've been trying to not go all out as well. Walking on the inclines bothers it the least, but I just don't think I can force myself into the gym more than twice a week to do that. I know it's just a mental thing, but walking on the treadmill is just so not enjoyable for me.

Heather

Roxie 1965 said:
Good Morning,

Heather-be careful with that ankle how is it doing?
Click to expand...
 
Today was STS Meso 1, Week 3, Disc 8, Back & Triceps. Had an exceptional workout this morning. Felt great and really strong.

Warmup:
Lat pulldowns with band - Purple band/10 reps
Double Arm Band Rows High End - Purple band/28 reps different rep counts
Seasaw Pushups - 10 reps
Dips- 16 reps

Workout:
Chinups - 12 unassisted (woohoo!)
Seated Overhead Extensions One Arm (dumbbell) - 20#/15 reps (These were tough)
T-Pull with band - Green band/36 reps
Flat Bench Barbell Triceps Extensions - 45# - 14 reps different rep counts
Barbell Rows - 65#/21 reps
Y's with band - Green band/36 reps
Kickbacks One Arm (dumbbell) - 15#/15 reps
One Arm Horizontal Row (dumbbell) - 30#/15 reps
Deadlifts (dumbbell) - 35's/8 reps
Close Grip Bench Press (dumbbell) - 30's/15 reps
One Arm press Down with Band - Purple band/36 reps
Chinups - 7 reps unassisted
Seated Overhead Extensions Both Arms (dumbbell) - 32#/15 reps
Barbell Rows - 60#/21 reps
Double Arm Rows with Band - Green band/36 reps
Side Leaning One Arm Overhead Extensions on Ball (dumbbell) - 15#/15 reps (I think this is the heaviest I can go with these. This bothers my right shoulder)

Drop Sets:
Dumbbell Rows Both Arms - 25's/10 reps
Dumbbell Rows Both Arms - 20's/10 reps
Dumbbell Rows Both Arms - 17's/10 reps

Kickbacks Double Arm (dumbbell) - 10's/15 reps
One Arm Band Kickbacks - Green band/36 reps
Pullups - 4 Unassisted (Next week I'm going to use my Perfect Pullup and do Australian or standing pullups)

Drop Sets:
Cross Body Kickbacks (dumbbell) - 20#/10 reps
Cross Body Kickbacks (dumbbell) - 17#/10 reps
Cross Body Kickbacks (dumbbell) - 15#/10 reps
(Did one arm at a time)

Straight Arm Flys Prone on Incline Bench - 12's/15 reps
Side Lying One Arm Pushups - 16 reps (these also hurt my right shoulder but I like the exercise)
Scapular Retractions (shrugs) (barbell) - 65#/15 reps
Superman on Floor Arms & Legs Elevate - 24 reps

I think I'm going to add in another day of cardio and stop doing yoga for a while. Or maybe I'll add in a half hour of cardio and a half hour of yoga. Not sure yet. I gotta get some of this fluff off of me. I'm tired of it.
 
Debbie - awesome job with those cross body kickbacks by the way!! I'm impressed. I have a really hard time with those. They sort of hurt my left elbow area. What kind of cardio do you enjoy doing the most? Maybe if it's something fun it won't seem like so much work.

Heather
 
hriacobacci said:
Debbie - awesome job with those cross body kickbacks by the way!! I'm impressed. I have a really hard time with those. They sort of hurt my left elbow area. What kind of cardio do you enjoy doing the most? Maybe if it's something fun it won't seem like so much work.

Heather
Click to expand...

Thanks Heather. You know, I have no idea why Cathe calls these kickbacks. They are extensions. LOL! Not sure why that bothers me so much. Anyways, I love kickboxing. I'll just find some 30 minute cardio to do on my yoga days and then do yoga afterwards. Maybe. I hate cardio.
 
Checking in -

Belinda, so sorry about your day yesterday. Those happen every once in a while and they are a DRAG.
Heather, be sure to keep babying that ankle. You sure don't want to make it worse.
Again, Debbie, STS envy over here! Awesome job with your workout today.
Roxie, great job on keeping up with your workouts. How are your eats? Getting enough good calories?
Yesterday I ended up doing KM leg cond drills (love those!), CoreMax no equip, and SM with the band. All good. Today is S&H something. Chest and Back, I think.
I was sucked in and just ordered Cathe's XTrain with the discount. I needed some new bands and wanted STS ab circuits, too - so I got them all. Looking forward to that.
Have a great day everyone - I'm off to get mine started!
 
Debbie - you are so right! Whenever I am just looking at my workout sheets (I have made them for all of her weight DVDs since STS) and read lying kickbacks, I have to try and remember what they are. Why not call them cross body lying extensions? I think I need to find some really good kickboxing workouts to try. I like KPC, but I just never feel like it really gets my HR going. I tried the latest one from Amy Bento, and it was OK, but nothing I'd pick up frequently to do. I also like the kickbox from 4DS, but again, low on the HR factor. I think the warm up on that one is like 10 mins!

I do need to find some cardio other than step though... At least I enjoy cardio LOL! I think it's funny that people seem to either love it or hate it.

Heather

Fitnessfreakk366 said:
Thanks Heather. You know, I have no idea why Cathe calls these kickbacks. They are extensions. LOL! Not sure why that bothers me so much. Anyways, I love kickboxing. I'll just find some 30 minute cardio to do on my yoga days and then do yoga afterwards. Maybe. I hate cardio.
Click to expand...
 
Wendy - I bet you can't wait for that package to arrive!!! Fun fun! I need some new bands too, mine are too short (maybe 5' ?), I didn't realize that that'd be an issue when I got them. Hope you enjoyed your S&H workout today. And yes, I'm just going to keep babying the ankle. I don't have it in me to do absolutely nothing, but I am taking it much easier and not going all out. Trying to avoid anything that requires lots of lateral movement like the boot camp workouts.

Heather

HotPants said:
Checking in -

Belinda, so sorry about your day yesterday. Those happen every once in a while and they are a DRAG.
Heather, be sure to keep babying that ankle. You sure don't want to make it worse.
Again, Debbie, STS envy over here! Awesome job with your workout today.
Roxie, great job on keeping up with your workouts. How are your eats? Getting enough good calories?
Yesterday I ended up doing KM leg cond drills (love those!), CoreMax no equip, and SM with the band. All good. Today is S&H something. Chest and Back, I think.
I was sucked in and just ordered Cathe's XTrain with the discount. I needed some new bands and wanted STS ab circuits, too - so I got them all. Looking forward to that.
Have a great day everyone - I'm off to get mine started!
Click to expand...
 
Quickie post for me for now, I so need to move my butt and get supper planned/done! NOT feeling it today...

I started Week #3 of AUG 09 Rotation with S&H , CHEST AND BACK! WOOHOOO!!! That workout made me quiver baby! Those slow reps on chest, holy cow!!! I'm going to be feeling this tomorrow, I am sure...

MUST go shower, I'll BBL for personals, if DH isn't on the computer (he's trying to install a wireless printer/fax thingie)...
 
Hi girls and happy Monday to you all!;)

Here in Oregon where I'm at we are starting a hot streak temps wise. Ugh, that so doesn't play nice with MS but hey at least I got AC so it could be worse.

Here's today's workout for me:

iTread Set6 20 min= 20 minutes
BPM's=114,119,144,148,153
Distance= 1.68 miles
Calories burned= 259

And

Slow & Heavy Chest&Back=59 Minutes
Calories burned=483
I have not done this one in ages and man its a tough workout. Definitely a strengthening weight workout Heavier weights and lower reps but slower to really cook you good. Man, those are tough. I'm glad I did a little run before I did this because I so couldn't afterwards, :p

I hope you all had a wonderful weekend and a great workout today. Keep smilin' and feelin' fabulous.

Hugs!;)

Nora
 
Looks like everyone is doing S&H this week except Patti and me!! LOL. Today I did GS shoulders (repeated the presses, side lat raises, and rear flys each one extra time). Also did B&G floorwork and abs premix and SB. I need to find something other than SB b/c I'm getting close to getting bored with it :eek:. Right now I am just not doing some of the lateral stuff - like those 360's she does in the 2nd combo. Still a really good workout no matter how you do it though!

As always, it looks like everyone is cranking out some great workouts. You guys always impress me!

Heather
 
I had a weak nite of exercise didn't get my hr up very well.

Ramp it Up stats:
48 min
21 in the zone just couldn't get it up any higher I don't think I had the strap in place.
124 min hr
168 max hr
255 cals burned.

TBS
13 min
0 in the zone
95 min hr
124 max hr
38 cals burned.
 
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