Crazy Strong & Loving It! for 4/17

[Fitnessfreakk366]

Where is everyone???

Today was Legs and even though I hate leg day, I had a great workout and had fun with it if that's at all possible! :rofl:

I added one more exercise to this because I had no desire to get on the treadmill to use up the entire hour. I still had 5 minutes left so I may add another exercise in next week.

10 minute warmup on treadmill

8 sets - 20 seconds on/10 seconds off each exercise

2 minute rest between each exercise

LEGS
Front Squats:
45# - 8 sets/8 reps (up 5#)
***These killed me today. My HR shot up big time here. I like front squats but they are so uncomfortable to do. My chest was actually straining towards the end.

Atlernate Front Squats:
12's - 8 sets/4 reps each leg
***Last week I said I did 8 reps each leg, that is impossible. I must have meant 8 reps total. This got my HR up good too.

Leg Extension:
50# - 8 sets/13-12 reps
***These are getting easy. Burn doesn't happen until around set 6 now.

Hamstring Press on HS w/4 risers:
12# - 8 sets/14-12 reps (Up 4#)
***Wow, these burned like crazy toward the end.

Firewalkers!!!!:
Purple band: 8 sets - 6 reps each leg
***Went three steps one way, three steps the other. Was able to do this 4 times. BURNED big time! I like this and my HR got up there.

Barbell Calf Raises:
60# - 8 sets/17-16 reps (up 10#)
***Alternated toes forward, out and in. Great burn by the end.

HR STATS:
55 minutes total
2 minutes below zone
43 minutes in zone
9 minutes above zone
425 calories burned

Happy with these stas. This has been a great week for calorie burns for me. I am seeing a big difference in the way my clothes are fitting now.

That is all....

 

[Fitnessfreakk366]

Nora - Cardio Coach V5 isn't all that bad. Some people say it's the hardest but I still think V4 is the hardes. Have fun with it! Nice workout yesterday!

 

[orphylea]

Morning! I did STS Disc 9 for the second time- legs. It was a good workout. I skipped the calf work to avoid making my tendon / muscle issue worse. I will take it easy this weekend.

Chris: Thanks for the PM! I am doing my stretches.

I made these this morning- based on the recipe in the new Oxygen issue. I changed some things so I am posting it as I made it. I cook quite a bit- thought I would share.

Blueberry Bran Muffins

Makes 12 big muffins

1 cup Fiber One Cereal
1 cup oat bran
1 ½ cups non fat plain yogurt
½ cup flax seed meal
1 ½ cups whole wheat flour
½ cup old fashioned oats, dry
½ cup – ¾ cups Splenda
1 Tbsp. baking powder
2 tsps. Baking soda
¼ tsp. salt
½ cup skim milk
5 Tbsp. egg whites
¼ cup olive oil
¼ cup unsweetened applesauce
1 Tbsp. vanilla extract
2 cups frozen blueberries

Preheat oven to 350 degrees. Combine Fiber One cereal, oat bran, flax seed meal and yogurt in a bowl and let sit for 10 minutes. In another bowl, mix flour, oats, splenda, baking powder, baking soda and salt. Add milk, oil, applesauce, egg whites and vanilla to bran mixture. Stir in blueberries and fold into flour mixture. Spray muffin tins with Pam and bake for 20 minutes.

Entire recipe:

2442 calories / 358 carbs / 88 fat / 91 protein / 96 fiber

Each muffin (makes 12):
204 calories / 30 carbs / 7 fat / 8 protein / 8 fiber

Have a great day everyone!

 

[Roxie 1965]

Good Afternoon,

Didn't get a chance to check in this morning I was a little busy. I haven't done an official workout this week but I have been at DDs cleaning woodwork and floors and tonite we get to start moving furniture which means we are one step closer to getting them out and getting life back to normal.

 

[bayerngirl]

Hi girls,

I went to the ENT doctor this morning; I couldn’t sleep all night long. My nostrils are completely blocked. He took an ultrasound from my sinus; he said there isn’t any improvement since Monday. He wanted to do another nose rinse (were he brakes to the bone in my nose and flush the infection out) I just had it done a week ago! I told him no way I let him do that again, lol! He put some meds in both my nostrils, which helped for a few hours. Now my left side is blocked again.He told me to come back in 5 day, when I am done with the penicillin. He strongly advised me to see a dentist, because the infection isn’t going away and sometimes is related with an infected tooth or gum. After coming home from the ENT, I called the dentist on base and told them I had an infection in sinus (sinusitis) for the last 3 weeks. They told me to come in right away and a doctor will take a look. They took x-rays, checked out my teeth and gums, he couldn’t find anything wrong with me (I haven’t seen a dentist in over a 1 ½ years, lol) he also had a specialist take a look at my teeth and gums just in case he missed something. They really took care of me! The both said my teeth and gums are healthy. Now I almost wished I had something wrong with my teeth, than knowing he ENT has to go in my nose with this giant needles again. I am praying for a miracle by Monday, I don’t want to get surgery. I haven’t slept longer than 2 hours a night for the last 3 week; this is definatly taking a lot out of me. DH is coming back from the states tomorrow, thank goodness! Why isn’t the infection going away? I am doing everything the doctors give or tell me!

I am sorry, I know this getting old. I know you all getting tired of reading the same old thing and really noting is changing.

Take care,

 

[auntiebev]

Hi all. Sorry I'm late checking in. I did the final disc in Meso 2 this morning. Got a good workout to end it and ready for a recovery week.

Karen-do you find the dropsets on the barbell curls a pain? It takes me a while to change my plates and we are only supposed to stop for 10 seconds!

Belinda-you poor thing! I can't imagine how tired you must be at this point. I hope they don't have to do surgery.

Debbie-great leg workout. Why am I the only person that likes to work legs?? I know this is going to make you laugh. I'm having a colonoscopy/endoscopy next Tuesday so that means that I can't eat anything solid on Monday. SOOO I plan to eat a bagel on Sunday and anything else that I can stuff in my face since I'm going to lose it all on Monday!! lol

Patti-be very careful with your calf. I tore my calf muscle 2 yrs ago from doing step too often and could not do ANY CARDIO for 6 whole months!!!! Thanks for the recipe. I'm definitely going to try those.

Nora-sorry to hear that your knee is still hurting. Your workouts always amaze me! What did you think of Disc 24?

Roxie-I hope your life gets back to normal soon.

Wendy-how are you doing?

Have a good day ladies. I'm heading out to mow the lawn.

Bev

 

[Roxie 1965]

Belinda-sorry you are having such a rough time we are all here for you, since your DH is gone we know you have to have someone to talk to.

 

[Czechfan]

Happy Friday!

I hope everyone is doing well. Ok, now Belinda you and your poor nose. I wish I could just wave a magic wand and have it be 100% crystal clear and back to being completely normal for you. Sadly, I don't have that magic wand darn it! I so need one of those.

Today's workout:

My knee is really hurting today not sure what sort of injury it is but I figure less impact would be good. So, today I did Jillian Michaels Lose Weight Level 1 iFit card -week 3,program 1. Max MPH was 3.5 but Incline %used was 3,5,7,10,5,3,2.5,2.0 % of incline used. It wasn't fast but the incline made it really tough. Because of the speed or lack there of I couldn't really get my mileage up. But there was very intense effort on the steep incline work,
Beginning BPM was 77, Ending was 135. I tend to get into higher BPM's with Cardio Coach. I LOVE CARDIO COACH! This was a good change up for my knee. Not sure what I'll do tomorrow for Cardio the schedule says KPC.

Jillian Michaels Lose Wt. Level 1,Program 3= 30 min
Calories burned = 307
Distance= 1.58 miles
BPM range 77- 135= 43% (starting) to 75% at end of workout.

Hip Hip Hooray! STS Disc #24 End of Mesocycle 2 -Back and Biceps!
Time= 43 min which just blew by with all the awesome dropsets. I love those!
Calories burned= 334

I found with this workout today for Back and Biceps I really felt like I'd truly increased my strength because this felt like it was extremely doable wt wise and fun. I think the drop sets are fun and do make the workout go by really quickly. I felt that my 80% of my One RM was very doable and comfortable for me. Which probably means I'm ready to go heavier. I've really noticed that I'm now lifting weights that are heavier than I even dreamed possible for me. Also as I'm getting stronger I feel less fatigued than when I began STS journey from day 1. I'm experiencing lots of positives with STS.


Then I added Butts & Guts - But just the Stability Ball Bonus abs= 15 min, those were a great compliment to today's STS back and biceps because it start off with some back exercises on the ball which felt great! Butts & Guis is an awesome workout, and I love the two ab section on it, they are intense and Cathe gets ya good!

Debbie= I'll have to work on doing a mix like I did for CCV8 and work up to doing the entire thing. It looks super intimidating CCV5 I mean. I'll have to be brave and try a mix of it next week since its my resting week from STS. Thanks for the encouragement! I love Leg work and love what you did today, Awesome job!!!

Patti- I think you did the right thing by skipping the calf work. Train smart and modify which you did, good for you!!!

Roxie- I hope things go smoothly and you can get things back on track for you, stress free.

Bev- Your not alone on loving leg work, I do too! I guess I'm really strong in my legs so I love the challenge. My upperbody is still playing catch up,LOL. One day I'd like to do push ups on my toes or one legged pikes on the ball. I'm still not a hundred percent convinced that its possible for real people do those aside from Cathe and crew that is.

Belinda- I'm sure you're glad hubby will be back soon. I just had a suggestion have you tried a steamer or humidifyer. I know that the steam really helps to loosen things up. I used to get pnemonia and bronchitis as a kid every winter like clock work. I had to sleep with that in my room and it did help with that. Maybe that would help. I'm definitely sending you healing thoughts and hugs

That's it for me today. Have a good restful evening, Hugs!

Nora