CRAZY STRONG & LOVING IT FOR JAN 8, 2011

[bayerngirl]

Hallo and good morning,

My kids & DH left this morning I miss them already! The time with my kids went by so fast. We had an awesome time together, can't wait to see them again in May.

My DD came with one suitcase, she left with 3 she was still packing at 2 AM (they left at 3:45 am she is one little shopping queen, lol!

I never got my workout in yesterday. We went shopping, went out for dinner and played Cranium at night, We all went to bed around midnight, got up at 2 AM. So today gonna be a slow day for me. I am tired. I really wonna do legs & shouolders today, I guess I see how I feel?

Today I need to take all my Chrismas decorations down

I will catch up with personals later today, after I am done with my workout and cleaning the house!

Have a wonderful weekend, everyone!

 

[Fitnessfreakk366]

Got on the scale this morning and lost 3# this week! I'm sure most of it was water weight, but I'm still happy to be below 140#.

This was my last workout for this rotation. Next week is my recovery week but I will do cardio 3 times next week. I reached my goal of three times this week so I'm happy about that too!

Today was Superset Shoulders and I had a great workout.

WARMUP:
1 minute rest between each set
Dumbbell Military Press - 15's/12 reps - 2 sets

SHOULDERS/TRAPS:
1 min. 30 second rest between each superset

SS #1
Barbell Overhead Press - 57#/8 reps - 3 sets
ss w/
Lateral Raise - 13's/15 reps - 3 sets

SS #2
Upright Rows - 52#/10 reps - 3 sets
ss w/
Bent Over Lateral Raise - 16's/12 reps - 3 sets
***BOLR should have been at 17's but I ran out of magnets. :rofl:

SS #3
Hammer Hold Front Raise - 13's/12 reps - 3 sets
ss w/
Dumbbell Shrugs - 45#/20 reps - 3 sets

Had about 20 extra minutes so I jumped on my bike and peddled my ass off. I did 5.25 miles and the bike said I burned 115 calories. I think it was a bit more but I'm ok with this. 115 calories isn't bad for 20 minutes.

Next week one of my cardio workouts will be doing a Cardio Coach on the bike. Looking forward to it!

Did I just say that?

Belinda - When does your dh get back? I'm sorry they all left, I'm sure your house if very empty today. {{{hugs}}}

Chris - I think one of my rotations has you doing GS one week and S&H the next. I think I'd keep with cardio on the days you don't weight lift. It will be overkill if you do cardio ever day. Keep it to about 3 days a week.

Have a great day everyone!!!

 

[Boingo1]

Sorry, Belinda. I can imagine the empty feeling that you have that they've left! And TIRED!! You need some sleep!!!

Debbie: Another great weight rotation for you!! Congrats on the lbs lost!! I'm following this "diet" called The Reasonable Diet. I'm so tired of journaling my foods/calories , it's a nice freedom to eat sensibly. It's motivation and stress issues I have problems with. I KNOW what and how to eat. So this program concentrates on that. And I lost 2 lbs this week!! ..... I could have sworn you had a GS and S&H rotation. The only issue I have is, I can't do anything but a short cardio on Saturdays. I'll have to look again at your rotations though. I can limit the cardio a little more. I can limit it to 3 hours a week, but is it ok if I split it up during the week and do it almost every day (for a total of 3 hours/week)? Or should I do one LONG one, and not do it on weight days?. Thanks for the advice!... I do actually think my biggest "issue" is in the kitchen.

Nora: Nice job on KPC yesterday! ANd that you felt good doing it! I really do like the heavy bag. It's actually one similiar to Cathe's but SMALLER/SHORTER. It's a standing one though. I got it CHEAP at a tag sale this past summer. I love it! Makes me want to get some more Heavy Bag workouts!. Keep your eye out on Craigslist maybe, Nora. or tag sales (but it's not the season for them right now, LOL).

Oh and today was the last day of my recovery week. So I *MADE* myself do a stretch. I have a hard time limiting myself to stretches, but I think it's good for me. I did a warm up from TF to warm things up, and then did spurts and pieces of STRETCH 40 to total about 35 minutes.

So, no one has heard from Roxie? I'm a little worried now. It's odd for her to not at least stop in and say hi!?

 

[hriacobacci]

So today my half training plan called for a 4 mile run, so DH and I went and got that done down at the river trails. It's gorgeous today, but windy and low 40's. I had hoped to get chest done, but oh well. Tomorrow's training calls for 6-7 miles. AND it's supposed to snow. Nice huh???? This will be a big test for me that's for sure.

Debbie - what???? looking forward to cardio??

Belinda - Sounds like you should just take it easy today. Hugs!

Waves to Chris, Nora, Jessica, Melissa, and Roxie (where are you???)

 

[Czechfan]

Hi girls

I am bushed. I just finished today's workout. I only have energy to check in and go take a shower and then go to sleep.

Here's today's workout:

STS Total Body Isolation and Compound= 66 Min
Calories burned= 588
Met Value= 6.0

STS Cardio: MMA Fusion=50 Min
Calories burned= 557
Met Value= 7.50

Total calories burned from this workout= 1,115

Ok, girls that's if for me today. Sorry, I'm too tired for personals tonight. Tomorrow will be a rest day for me so I'll be back to for Monday's check in. Have a great weekend everyone and take care!

Hugs to everyone

Nora

 

[bayerngirl]

Good evening,
　
Thanks for all the hugs! I decited to take another rest day today, just didn't had the energy! I did get my Xmas decorations down. Happy for that. It took me a few hours to take everything down and pack it good for the move. Glad it's done!

Nora - STS Total Body Isolation and Compound & STS Cardio: MMA Fusion! You go, girl! Hope you get a good night sleep and feel better tomorrow!

Heather - running in snow? Let me know, how it went! Haven't ran outside in so long, miss it! Have fun with your training.

Chris - congrats on the weight loss! I like the "diet" your on! I don't like to count every morsel I put in my mouth

Debbie - congrats on weight loss! That's fantastic! The scale is finally going down for me too, about time! I am glad to hear you enjoy cardio again! Thanks! DH is coming back next Sutarday, not to long.

I am also wndering where Roxie is, it's not like her! Hope she checks in soon!

Good night, everyone!