CRAZY STRONG & LOVING IT FOR JAN 26, 2011

bayerngirl

bayerngirl

Cathlete
Happy Hump Day,

I have M1 D8 (BT) + abs on tap today:)

Enjoy your day and workout, everyone! BBL to report my workout!
 
Good morning,

D8 is done:D

Lat pulldowns with yellow band - 10 reps
Doubel Arm Rows High End - 28 reps
Seasaw Pushups - 10 reps
Dips -16 reps
Chinups - 12 reps
Seated Overheadd Ext. One Arm DD - 18#/15 reps
T-Pull with band - yellow band/ 36 reps
Flat Bench BB Triceps Ext. - 35#/14 reps
BB Rows - 50#/21reps
Y's with band - yellow band/36reps
Kickbacks One Arm DD - 13#/15 reps
One Arm Horizontal Row DD - 25#/15 reps
Deadlifts BB - 50#/8 reps
Close Grip Bench Press DD - 20#/15 reps
One Arm Press Down band - yellow band/36 reps
Chinups - 15 reps
Seated Overhead Ext. both Arms DD - 28#/15 reps
BB Rows - 50#/21's
Doubel Arm Rows with Band - yellow/36 reps
Side Leaning One Arm Ovehead Ext. on Ball - 10#/15 reps
DD Rows Both Arms - 23#/10 reps
DD Rows Both Arms - 19#/10 reps
DD Rows Both Arms - 15#/10 reps
Kickbacks Double Arm DD - 10#/15 reps
One Arm band Kickbacks - yellow band/36 reps
Pullups - 15 reps
Cross Body Kickbacks DD - 13#/10 reps
Cross Body Kickbacks DD - 10#/10 reps
Cross Body Kickbacks DD - 8's/10 reps
Straight Arm Flys Prone on Incling Bench - 13#/15 reps, need to go down next time!
Side Lying One Arm Pushups - 16 reps/16 reps
Scapular Retractions BB - 50#/15 reps
Superrmans on Floor Arms & Legs Elevate - 24 reps

Nora - you are so sweet:D Thanks for you kind words! BTW, I start our thread around 8 AM, and you are still awake:eek: You could start us off, girl;)

Off to play nurse for Browler! He is doing great, no probleme so for. He is hungry:eek: Poor thing!

I will be back later! Have a good one!
 
Today was total body with supersets. Same exercises as last Wednesday.

Had a great workout and felt very strong except for my elbows. They were really bothering me and I'm wondering if it was the 65# barbell curls. Not sure.

1 minute 30 second rest between each set. Setup time between each superset wasn't too bad this morning.

Warmup:
Squat & Press - 12's/12 reps - 2 sets

Workout: - 3 sets/8 reps
SS #1
Dumbbell Military Press - 22's (up 2#)
ss w/
Leg Press Station - 220# (up 10#)

SS #2
Incline Dumbbell Press - 35's (up 5#)
ss w/
T-Bar Row - 85# (up 5#)
***Tough superset. 85# T-bar rows were a challenge.

SS #3
Preacher Curls - 55# (no increase)
ss w/
Standing EZ Bar Tricep Extensions - 45# (no increase)
***Decided to stay with the same weights as last week since my elbows were bugging me.

ABS:
Muscle Max Ab Work
 
Good Morning,

My legs are killing me from last nights workout, who knew you don't always need wts. to make your muscles hurt, it also made my core sore.

Debbie-awesome wts. GOOD JOB WITH THE ABS.

Belinda-nice workout. Glad to hear your dog is doing well.
 
Hi ladies! Today I did Core Fusion Lean & Toned. I had to rush at the end because I was running late but still felt nicely worked in the core, thighs and glutes!

Speaking of CF - wanna know what my next "rotation" is gonna be? I blogged about it but here is the gist:

  • Starting next week, for the month of February we’ll do some form of Core Fusion 4-5 days per week
  • That could mean taking a live class at Exhale Spa in Boston
  • Or, it could mean popping in one of these bad boys. We now both own a handful of the Core Fusion DVDs including: Boot Camp (this one is the most cardio based of them all…no joke either, nearly killed me last night!); Body Sculpt; Pilates Abs, Glutes & Thighs; and Long & Lean.
  • In tandem, we’ll do *some* cardio via running (via intervals on the treadmill, or outside if weather permits) or spinning, primarily (maybe 1-2 days per week).
  • But no other strength training whatsoever, aside from what the body weight-based strength work and light hand weights that some of the Core Fusion DVDs include.
  • We’ll take one rest day entirely, as usual.

Am I crazy or what? NO hardcore weights like I'm used to?? Will I survive?? I think so...it's going to be a radical change for me but I'm excited to try something all new that hopefully give me the strong core I've been looking for! My sis is doing it with me. Fun!!

Roxie - nice workout! Don't you love workouts that leave you with unexpected DOMS?? I know I do!

Debbie - nice job on getting the abs done (I sound like Roxie!) and I'm sorry your elbows are bugging you! Mine seems better now that I've stopped lifting during recovery week. Maybe you just need to avoid triceps for now?

Belinda - glad the pup is doing well! Nice work on STS!

Waves to Heather, Chris, Nora and Melissa!
 
Hi there!

Today was "leg" day and I did STS Total Body , Lower Body premix. First time for this one (I did upper body on Monday). I liked the tri-sets! They were always my favorite STS meso 2. Only crappy thing about the premix is, there's no warm up, or cool down/stretch. So you have to add in your own. I actually did 30 minutes of cardio to "warm up". I did Michelle Doziol's Peak Interval Cardio. I really do enjoy this workout! It slowly builds up each interval to a big plyo move for a minute. It's very cool and heart pounding!

Belinda: Glad your pooch is doing better. You are a good dog mommy! You're doing great on STS!!! Your weights amaze me! You're SO strong!

Debbie: As you are! Nice job today!! BIG weights!!! :eek:

Jessica: That sounds like a cool rotation to do. And , if you're excited about it, that is half the battle, right? Yes, I am totally sick of the snow. I mean, it's ok to look at, but I'm tired of shoveling/cleaning it off of things/moving it. AND worst of all, I hate driving in it. I think so far I've only had to drive to work in one big snowstorm. *knock on wood*.

Nora: Thanks for the words about teenage boys. Tough stuff for sure. We had yet another "heart to heart" yesterday, and I told him, since HIS way failed for school (as he did for 2 semesters now), it's MY way. It's like he KNOWS why he needs to do better in school, but just can't seem to change his habits or want to try new ways of learning. .. Anyhow, that is our battle now. I'm sure there could be worse, right?... NICE job on your MEGA calorie burning workouts!!! You rock!

Roxie: Nice job on the leg workout yesterday!! Hope it's not TOO hard to sit down for ya!

*waves* to Heather and Melissa! :)
 
Belinda - Nice workout today! Hope Browler is ok! And I'm always looking for new cardio. I really want to try one of Amy or Tracey's step workouts but I hear they are so complex. I don't do complex. I'm just not coordinated enough.

Nora - Thanks for your positive words yesterday. I do have an Illaria workout and I liked it ok. Maybe I should get it out again soon. Nice workout yesterday! :D

Roxie - Nice job with your workout last night! Love DOMS no matter how you get it!

Jess - Your plan sounds really cool. I'll be anxious to see how you like it. It's not triceps that are aggrevating my elbows, I think its the bicep curls because thats when I notice the pain. :(

Chris - Is Michelle's workout HIIT? Probably, huh? LOL!!!

Where has Melissa been? Anyone hear from her?
 
Hmmmm... I guess Michelle is a little like HiiT. She "builds up" the cardio in 3 levels, last level being a plyo move for a minute (interval).

Have you seen video samples of Turbo Fire, Debbie? It's kickboxing, but has a dancy/funky twist to it. it is THE funnest workout I've ever done. I really think you'd like it. It's hard to find clips, try this one:

http://www.youtube.com/watch?v=EGckztd9x-8&feature=related
 
Hi girls~;)

Happy over the hump day! :D I'm just stopping by to check in with today's workout.


Here's today's workout:

Imax 2= 55 Min Fun stuff, but man did Cathe ever have me huff'n and puff'n.
Met Value= 8.0
Calories burned= 653

STS Ab Circuits- Med Ball Abs= 10 Min Love the medball abs one,.:)
Calories burned= 61
Met Value= 4.50

Total calories burned= 714;)

Ok, that's it for me right now, but I will be back for personals. Have a great day!;)


Hugs!:)

Nora
 
Good Evening,

Tonite I did KCMs KBXing, 30 pushups and 100 crunches. I had a nice workout.

Stats:
30 min
12 in the zone
150 min hr
175 max hr
226 cals burned.
 
Hey girls,

I made it back but I'm too tired to do personals. My hands are numb especially the right one, its freaky like I'm air typing or sometgg with MS. Sorry, no personals tonight, I really wanted to but can't. Its a little after 12 am west cost time so I think I'll just go to bed. Good night girls, sleep well.;)

Hugs!

Nora
 
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