CRAZY STRONG & LOVING IT FOR MARCH 7, 2011

[bayerngirl]

Hi and good morning,

I have D22 (CST) on tap today.

I will be back to report my workout.

Have a wonderful day, girls!

 

[Fitnessfreakk366]

I almost put this workout off for a day because I am still SO SORE from Saturday's workout. I cannot believe how sore I am, actually. But I decided to give it a shot and although it was very hard, I had a great workout. Each superset was a challenge.

Did 3 sets/18 reps with each superset. 2 minute rest between each set.

SS #1
Flat Barbell Press - 67# (up 2#)
ss w/
T-Bar Row - 55# (up 5#)

SS #2
Squats - 80# (up 5#)
ss w/
Lateral Raise - 9's (up 1#)

SS #3
Barbell Curs - 45# (up 5#)
ss w/
Weighted Bench Dips - 40# (up 5#)
***Elbows were really bothering me with this superset. Looking forward to my week of recovery, I think I need it!

 

[bayerngirl]

Workout is done! I also did the extended stretch from STS!

Warmup:

Push ups Wide - 10 reps
Push ups Standard - 10 reps
Push ups Wide - 10 reps
Push ups Standard - 10reps

Workout:

Flat Bench Press - 75#/12 reps
Flat Bench Press - 75#/10 reps
Flat Bench Press - 75#/ 8 reps

Incline Chest flys - 22#/12 reps
Incline Chest flys - 22#/10 reps
Incline Chest flys - 22#/ 8 reps

Incline Bench Press - 75#/12 reps
Incline Bench Press - 75#/10 reps
Incline Bench Press - 75#/ 8 reps

Seated Overhead Press - 22#/10 reps
Seated Overhead Press - 18#/10 reps
Seated Overhead Press - 14#/10 reps

Incline Bench Front Raise - 10#/10 reps
Incline Bench Front Raise - 8#/10 reps
Incline Bench Front Raise - 7#/10 reps

Seated Lateral Raise - 13#/10 reps
Seated Lateral Raise - 10#/10 reps
Seated Lateral Raise - 8#/10 reps

Seated Rear Delts - 18#/10 reps
Seated Rear Delts - 14#/10 reps
Seated Rear Delts - 11#/10 reps

Flat Bench Triceps Extensions - 38#/12 reps
Flat Bench Triceps Extensions - 38#/10 reps
Flat Bench Triceps Extensions - 38#/ 8 reps

Close Grip Push ups - 10 reps
Close Grip Push ups - 10 reps
Close Grip Push ups - TF

Kickbacks Double Arm - 13#/10 reps
Kickbacks Double Arm - 10#/10 reps
Kickbacks Double Arm - 8#/10 reps

Awesome job, Debbie!

BBL!

 

[jsutera]

Awesome workouts up in here so far today! Just to catch you up, I got to run outside TWICE this weekend and it was glorious. It was in the 50s here which felt downright balmy, LOVED it. I also want to a live Exhale Spa Core Fusion class yesterday which rocked. BUT better yet? I'm going back today for another live class taught by none other than Fred DeVito himself - the co-founder of CF! I might die, I'm so anxious/excited!!!

I'll be back later to report back on how it went. hehe.

 

[Roxie 1965]

Good Afternoon,

Tonite for me is GS CST. and STS Abs plates and weights, I have never done that workout.

Belinda-good job with your workout.

Debbie-good job with your workout.

Jess-have fun with that class.

 

[Roxie 1965]

Good Evening,

My workout almost didn't happen DD was going to come over and do hers but she decided to go home and do hers so I could do mine. I did Med Ball Abs instead of wts. and plates.

GS Chest and Tris:
Drop Set Pushups on knees.
Bench Press-3/10lbs
Pec Flyes-3/8lbs
Incline Chest Press-2/10lbs
Incline Pec Flyes-2/8lbs
Close Grip Chest Press-2/18lbs
Bonus Chest Press-4ct/18lbs

Triceps:
Dips-24
Lying Tricep Extensions-2/8lbs
Seated French Press-2/10lbs
Lying Cross-Body Extensions-2/3lbs
Band Bonus Burn-Purple
Tricep Kickbacks-2/5lbs
Tricep Kickback-purple band

Stas:
48 min
27 in the zone
117 min hr
159 max hr
232 cals burned.

Med Ball Abs:
10 min
5 in the zone
137 min hr
173 max hr
64 cals burned.

 

[Czechfan]

Hi girls~

Sorry, I'm running really late today so I'll just check in quickly.

Here's today's workout:

Lauren Brooks Vol. 2- Warmup, The Smoker w/The Finisher, & Cool Down= 29 Min
Met Value= 6.50 There is a cardio factor here so that's why its a bit higher than just weights.
Calories burned= 257
Kettlebell workouts can be done in addition to weights or as cardio. If using as Cardio and faster moves use lighter Kettlebell. I tend to use Kettlebells as a Cardio Circuit workout. Today I used #15 & #20 Kettlebells

P90X Chest& Back= 53 Min
Met Value= 6.0
Calories burned= 434

Jackie Warner- Xtreme Abs- Floor Work only= 17 Min
Met Value= 5.0
Calories burned= 116

Total calories burned= 807

Ok that's it for my workout check in for today. I'll be back later for personals.
Have a great evening!

Hugs to everyone!

Nora

 

[Czechfan]

Hi girls

I'm back for personals.

Belinda- Wow, WTG on STS D22 CST and extended stretch. Those are some serious butt kickin' weights you lifted especially on all the bench press ones, you go girl. I think I have bench press envy now, . Awesome workout girl, WTG!!

Debbie- I gotta say it, yep, WOW!!! I think you and Belinda are definitely giving me a bad case of weight lifting envy. I wish I could lift the weights you two do, Bravo!!! Excellently awesome workout as per your usual. No wonder your sore, goodness! I'd suggest a nice warm epsom salt bath with an advil chaser, you definitely earned those DOMS!

Jessica- Yay, for being able to run outside twice this weekend, I'm sure that was awesome. Wow! You got to go to an Exhale Core Fusion Live class!!!! Yep, my envy is alive and well. And your topping that with another Live Exhale Core Fusion Class with Fred Devito!!!! I don't know if I can even sleep tonight with all this serious off the charts workout envy I got goin' on now. Ok, that aside I'm dying to know what the classes were like in person and what you thought of Fred Devito. I'm quickly becoming a fan of Exhale Core Fusion myself, thanks to your influence, . It's ok I'm happy about it. Here's a fitness saying I just made up. "Friends don't let friends keep secrets about kick-butt awesome workouts like Cathe, or Exhale Core Fusion." Yay!!!! What do ya think? Take care.

Roxie- YAY!!! Bravo for your workout today of GS CST, and Ab circuit Weights and Plates, I know that was a tough one not that GS CST is a cake walk either because believe me its not. Seriously awesome workout for you today girlfriend, ^^^5's!

Heather- I'm dying to know how your race went. I'm sure your taking a day or so off to rest up. Bravo, for all the hard work you put forth training for this race, your an inspiration.

Ok, that's it for me tonight girls. Have an awesome night and I'll seeya at tomorrow's check in.


Shout outs and hugs to Chris, I hope all is well girlfriend.

Hugs to everyone!


Nora