"Crazy Strong and Loving It!" for March 9"

bayerngirl

bayerngirl

Cathlete
Good morning ladies,

I am getting ready to do disc 4 for the 2nd time!


Hi to everyone that follows! BBL to report my workout!

Have a great day!
 
Hi girls,

I am done with disc 4 and ab circuit " yoga based abs"!

Off to have a protein shake and I still have to make some portein pancakes!

Have a great day and workout everyone!
 
Today was Chest, Shoulders and Triceps. This starts week 5, even though technically it doesn't. I decided to just do one body part a week instead of twice and do more cardio. I had a great workout today and feel pretty awesome right now.

I'm preparing myself for STS. Rest time was brought down to 45 seconds with this next 4 weeks. Reps are 10-12.

10 minutes warmup on treadmill.

45 seconds rest between each set and minimal rest between each exercise.

CHEST
Decline pushups: 15/15 (warmup)

Dumbbell Press:
30's - 3 sets/12 reps
***This was quite light, should have went wiht 35's.

Incline Barbell Press:
70# - 3 sets/12 reps
***This felt good. Last set was a struggle to get the last two reps out.

Decline Flyes:
20's - 12 reps
25's - 2 sets/12 reps
***Decline work is so easy for me. Everything seems so light when I do declines.

SHOULDERS
Dumbbell Press:
20's - 2 sets/12 reps; 1 set/10 reps
***Right shoulder bugging me a bit here.

Lateral Raise:
8's - 3 sets/12 reps
***Too light, but didn't want to irritate shoulder.

Bent Over Lateral Raise:
12's - 3 sets/12 reps
***Held contraction at the top for 1 second. These burned.

TRICEPS
Lying Dumbbell Extensions:
15's - 3 sets/12 reps
***Last set burned real good.

Weighted Bench Dips:
45# - 3 sets/12 reps
***Love this exercise.

Dumbbell Overhead Extension:
25# - 3 sets/12 reps
***Could have gone heavier.

That is all....

Belinda - How come you did disc 4 again??? I must be missing something about this series. I thought you do the entire thing once through and that was the rotation. I need to read up on this, I think! LOL!
 
Morning!

Debbie: I think some people are doing STS in a 6 month rotation- do week 1, repeat week 1. Do week 2, repeat week 2. I'm pretty sure that is what Belinda is doing. :)

I did IMAX 2 this morning, as prescribed on the STS rotation. It was a lot of fun- love that workout and the time flies by once you get into it. I burned 522 calories. I am reserving the right to change the cardio in the rotation at times- I can stick to any weights rotation but I have to feel the cardio to get it done. For instance, it seems like KP&C is on the STS rotation a lot (or maybe it's just me). Anyway, I don't like that one very often, so I may substitute. It probably doesn't matter as long as I stick to the type of cardio generally.

Slight DOMS in my lats today- weird. Plus, my abs are feeling it a bit from the no equipment ab work.

Have a great day!
 
Belinda - How come you did disc 4 again??? I must be missing something about this series. I thought you do the entire thing once through and that was the rotation. I need to read up on this, I think! LOL![/quote]

Hi Debbie, I am doing the 6 1/2 month STS rotation. You repeat each week twice. Last week I did week 2 ,disc 4,5, and 6. This week I do disc 4, 5 and 6. again. Then I go on to week 3 do dsic 7, 8 and 9 and repeat this the following week. Hope this makes sense!

BTW! Great workout!:eek:
 
Good Morning,

I didn't get up early to exercise this new time change kills me. Will try and do TM tonite, DD and I need to go get groceries we have no food. Everyone have a good day.
 
Roxie - I just wanted to comment on a few things. Please don't think I'm picking on you, I just want to point something out. I went back to 3/1 and checked your workouts for all of last week. From March 1 to today you've done 4 cardios and only two weight training session. You took two rest days. For you to see change, you need to be consistent. I realize you had some interruptions last week but if you skip a weight training workout (*like you did on 3/4), then you need to make up for it the next day. Skip cardio if you have to give something up, but not weight training. I'm only showing that you worked Legs on 3/2, and Biceps and Triceps on 3/6 last week. What happened to back, shoulders and chest? Major muscles groups and they shouldn't be skipped.

Again, I don't mean to single you out, but I want you to succeed with this rotation. You won't be able to unless you follow it. This is my tough love! ;)
 
Good morning everyone!

Today was STS Disc 10! Yikes! I have to say that I was very pooped out by the end of this workout. Those overhead press dropsets at the end absolutely killed me. I was supposed to do my heaviest with 20lbs but at that point I was like "no way is that happening". I ended up doing 15,12, & 10. My shoulders felt like jello on that last set.

I followed up upper body with the stability ball abs. I haven't done this one yet so I didn't know what to expect. I have to say the side to side ski things...they weren't happening very well! I tried though. I have something to work towards I guess. I think I did better on the one legged pikes! Go figure.

This week is going to be great - a full week without our boss! :cool:
I hope everyones Monday is a good one!
 
Debbie - I don't know what Roxie thinks of your checking in on her - but I'm glad you are keeping us all in check! :) (Everyone - Debbie's watching you.....) :)
 
fitvix said:
Debbie - I don't know what Roxie thinks of your checking in on her - but I'm glad you are keeping us all in check! :) (Everyone - Debbie's watching you.....) :)
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saucer.gif


That's right! I am!
 
Hi Belinda, just looked at your workout room. I'm getting mine back soon. Just wondering what kind of bench and rack is that you have. That would be PERFECT in my wo room! I've been out of the game for a little while now. I did better working out at home and I'm going to put it all back together again, but need equipment that's doable! Thanks!
 
acarolinagurl said:
Hi Belinda, just looked at your workout room. I'm getting mine back soon. Just wondering what kind of bench and rack is that you have. That would be PERFECT in my wo room! I've been out of the game for a little while now. I did better working out at home and I'm going to put it all back together again, but need equipment that's doable! Thanks!
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Hi Sandy, you found the pic. from my workout room? LOL! I tried to find them the other day, coudn't find them, lol! I bought my bench /squat rack from Wal Mart:p last year!for $ 99! It's a Gold Gym XR 20. I love it! You can't beat that price either! I do pull ups and chin ups on the squat rack!
Have fun putting your workout room together! I wanna see a picture for your workout room:D

Belinda
 
Oh that sounds great! I can swing that and they came as a set?? Yes, I was able to view you picture trail. I love the way you have everything set up. I have a small room, so I have to be careful what I put in there so I'll actually have room to work out! LOL. Thanks so much for the info. I'm gonna check out our Wal-Mart tonight. :)
I will post some pics once I get it put together.
 
acarolinagurl said:
Oh that sounds great! I can swing that and they came as a set?? Yes, I was able to view you picture trail. I love the way you have everything set up. I have a small room, so I have to be careful what I put in there so I'll actually have room to work out! LOL. Thanks so much for the info. I'm gonna check out our Wal-Mart tonight. :)
I will post some pics once I get it put together.
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Sandy, it comes in a set:D Squat rack + bench! Have fun shopping!
 
Hey everyone!

Just popping in to say I started Meso #2 today: Disc 13: Chest, Shoulders & Triceps and holy COW, this is heavy stuff! And different from Meso #1 for sure!

I worked my upper body until failure big time!! And I'm so excited! LOL!!!

Off on a family outing to the Mall and then Red Robin for supper (i'm getting veggie burger, salad and veggies, I've GOT to eat better!!)
 
Hi ladies. I did disc 10 this morning and struggled a bit and now that I'm reading the posts for Mesocycle 2 I'm wondering how I'm going to do with that. Oh well, all I can do is try, right? There were just a few sets in today's workout that I could not get the last few reps in. And those stability balls abs!! One legged pikes??????? I'm lucky I can do the two legged ones.

Have a great day.

Bev
 
Hi everyone!:D

Just checking in like good cathelite, ok Debbie.:p

Here's today's workout-

Cardio Coach Volume 1= 35 min + I went over 2min more for total of 37 min.
Calories burned= 372
Distance= 2.55 Miles
BPM= 135 is 70% MHR for 10 min
BPM= 140- between 70% and not quite reaching 80% of MHR for 7min
BPM= 144 is 80% of MHR for 6 min
BPM= 145-150 is 80% of MHR and almost 85% of MHR for 9 min.
Then cool down with power walk.

STS- Disc 10-M1,W4 -Chest, Shoulders, & Biceps= 56 min.
This was a great workout. I found I had trouble with a few of them lifting 70% of my 1 RM. Here's the ones that gave me trouble....

Incline curls alternating & rotate at the top (dumbells) my 70% of 1 RM was #20's for this exercise. I felt that my form was horrible after rep 9 or 10 with that weight. I went lighter #15 and that felt fine. I need to find a way to do the 70% 1 RM with good form for the specified reps. Barbell curls with band were killers. I used #30 but could only complete 10 of the 15 reps. The 30# was the 70% of 1RM I was supposed to do. I could do that weight without the band ok, but not with it. Those bands are sneaky little gremlins and getcha good. Seated curls alternating + both arms (dumbells) #15 was fine except for the last few reps, then the form just was not good suddenly. I love the staggered pushup!!!:D I could probably go heavier on the dropsets standing dumbell curls, but was trying to do the exercises using my 1 RM at 70% to stay on track with STS to get the most benefit from it. I have a tough time with going heavy on lateral raises. I'm getting a bit stronger with those but still not where I'd like to be.

STS-Ab Circuits- Stability ball abs= 20 min.
Ok, what was with the side to side ski thingies Cathe? I could do maybe four of those before I fell off the ball. The other issue was one legged pikes on the ball. Are you crazy!!! :eek:I can barely do five two legged pikes on the ball and I tried the insane one legged pikes on the ball. That was just so not happening for me right now. Maybe as I get stronger I can in the future. Its definitely something to work towards, but its just not happening for me right now despite my best efforts. I am really enjoying the variety of Ab work on the Ab Circuits DVD.

:)

Hugs!

Nora
 
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