CRAZY STRONG & LOVING IT FOR NOV 18, 2010

Hallo again,

Workout is done:p My shoulders are fried! Have also DOMS in my legs.

(((BIG HUGS))) to Nora! Hope you feel better soon.

I will post my workout later, gotta run!

Have a great day, everyone!
 
Today was Legs and I had an excellent workout! Legs are still pretty rubbery right now!

1 minute rest between each set.

QUADS
Squats - 65#/12 reps - 2 sets (warmup)
Squats - 85#/8 reps - 3 sets
***Could have gone heavier here but concentrated on getting down low. Really felt them.

Static Barbell Lunges - 70#/10 reps - 3 sets
***These burned like a mother. Haven't done lunges in forever.

Leg Press Station - 180#/12 reps - 3 sets
***Put concentration on pushing up with my heels. Really felt this in my glutes.

HAMSTRINGS
Elevated Barbell Deadlifts - 80#/10 reps - 3 sets
***Really felt these in the hamstrings. It's weird, sometimes I really feel this exercise and other times I don't.

Hamstring Curls - 40#/12 reps - 3 sets
***Could have gone with 45# here but by set 3 was really feeling it.

CALVES
Barbell Calf Raises - 85#/25 reps - 3 sets
***Toes forward for first set, out for 2nd set and in for 3rd set.
 
Well after work I went with a weird weight combo: legs and biceps. My legs were starting to get sore from the hill repeats so I didn't go overboard with them. Today, however, I'm waddling. I did 3x10 unless noted.

SS#1
Dumbbell biceps curls - 16's (thought this was too light until I started the hammers right after, ouchie)
Hammer curls - 16's

SS#2
Squats - 60#
Plie Squats - 60#

SS#3
Zottman curls - 15's
Cross-body curls - 15's

SS#4
Static lunges - 60#
Calf raises - 3x25 - 60#

Firewalkers - 8
Battment en avant* - 2x10
Battement derriere* - 2x10

*used ankle weights - it's a ballet move basically a leg raise front or to the rear with leg rotated so the inner thigh is either facing ceiling or the floor.

Today I will do chest and back at a super early lunch and probably MMA Boxing after work. We're having a Thanksgiving potluck at work for lunch. It'd be great if a) I ate meat and b) I ate like crap. Sorry, but no one here has a clue about healthy eating.
 
Well - after last night's Kick (at home) workout, I felt much better and more "me" so I'm glad I got it done. This AM I did Core Fusion again which again was so great and I could totally feel small improvements (which I"ll take!). I'm going to my Kick class tonight which will be fun - so much energy in the room in that kind of class! The way work is shaping up, I'm going to need Kick to help me stay sane!!

Debbie - I LOVE the rubbery leg feeling!!

Heather - oh geez, what's on the menu (aside from meat) that's so awful? Don't you wish they'd toss some more veggies into the mix or is that too healthy for the holidays?? Hang in there, hopefully the "party" part will actually be fun, despite the food thing.

Nora - feel better, friend! I hope you aren't coming down with something and were able to sleep it off.
 
Nora - I hope you feel better today. Maybe it should be a rest day?

Debbie - awesome weights!!!

Belinda - sounds like you had another good workout today - more DOMS in store????

Roxie - looks like you had a good workout last night like you were hoping for.

Jessica - glad you're back to "you" again. Sometimes we just need a good, solid workout right? I think there will be a veggie tray does that count???? LOL
 
Happy Friday to me..Happy Friday to me...:D Sorry, couldn't resist. So glad DH & I have tomorrow off together!

We ended up having company last night so I didn't get to my workout until 9:00...:eek: I did STS D27 - biceps only. Took about 30 minutes. Didn't do cardio, but I'll take care of that tonight before working triceps.

Heather - I hear ya on the office food crap. Did you at least bring in any peanut-butter packets to go with the veggie tray?!?! ;) My office is ordering out today for Thanksgiving and I think I'm the only one that will be eating my own food. They all ordered these turkey subs with stuffing and cranberry sauce and mayo...oy!! I'll stick with my black bean & tuna pita, thank you very much.

Jessica - glad you are feeling more like yourself. Nothing like a kick-ass workout!!!

Nora - I hope you are feeling better today!

Hi Roxie, Debbie, Belinda & Chris.

Just a sidenote of funny-ness...I totally wiped out our recycling trash can that DH put at the end of the driveway this morning. No fun picking up all that stuff in heels!! DD thought it was pretty funny, though. Now that I think of it, the little stinker didn't even offer to help me...
 
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Back from lunch workout - went with just back since my shoulders are a bit sore - thought that'd be too much doing chest.

TS#1 3x8
Pullovers - 30#
Underhand dumbbell rows - 30's
Single-arm row - 30

TS#2
Lat band pulldowns - 2x16
Low back extension on ball - 2x16
Rear delt flyes - 2x10 - 12's

I did 2 combos from MMA Boxing then ran out of time. I will do abs when I get home.

Melissa - It's my Friday too!!! Glad I'm not the only person who feels that way about office food and eating. Just not worth it to me. Nope, no PB (actually I do have some in my desk) I brought my own salad with black beans, kabocha squash, spinach, and apples. MMMMM
 
Hi Girls!

I went for a nice NICE therepeutic run at the park this morning. It was brisk and windy, but that added to the "therapy". Felt great! Not sure why I waited so long to run (tramatized by my lost car keys me thinks). Loved it. Feel better mentally!

I also did Turbo Fire Core 20. TOUGH floorwork!

Gotta run, hope to BBL
 
Heather - Happy Friday!! That salad sounds yummy...I never think to put apples in my salad. I have a really good sesame ginger dressing at home that would probably taste great with apples. I'm going to have to remember that. I wish I could be trusted to keep pb in my desk. I'd have it gone in a matter of days...:p It's the one food that I absolutely have to have every single day!!!

Chris - nice job on that run. Sounds like it did wonders for you!!

I'm having an awful workday today. I really don't like managing people. I don't understand why they just can't do their job?!?! Sometimes I wonder how the heck I got here...:confused:
 
Chris - glad you got your butt back out there for a run :eek: Sounds like it was a good one.

Melissa - I started buying the PB2 (a dried/powdered peanut butter way lower in cals and fat) and put that in my oatmeal, that prevents me from overdoing the regular PB in a big way. Now I have it just for emergency purposes at work.
 
hriacobacci said:
Melissa - I started buying the PB2 (a dried/powdered peanut butter way lower in cals and fat) and put that in my oatmeal, that prevents me from overdoing the regular PB in a big way. Now I have it just for emergency purposes at work.
Click to expand...

Do you just sprinkle it in as is or do you mix it with water first? I just can't wrap my brain around powdered pb...:confused: I did switch from regular pb (like Jiff or Skippy) to an organic one that is just dry roasted peanuts and sea salt. I try to limit myself to 1 tablespoon a day, but it ain't easy!!
 
I do an overnight oatmeal where I put the oats in a bowl with almond milk, stevia, cinnamon and 2 tbsp (or a little less) of the PB2. There is enough liquid in there that it doesn't become a blob of peanut butter. If you want to use it just like PB (like on a sandwich or crackers) then you mix it with only like 1 tbsp of water and it's like regular PB.

exer_cited said:
Do you just sprinkle it in as is or do you mix it with water first? I just can't wrap my brain around powdered pb...:confused: I did switch from regular pb (like Jiff or Skippy) to an organic one that is just dry roasted peanuts and sea salt. I try to limit myself to 1 tablespoon a day, but it ain't easy!!
Click to expand...
 
hriacobacci said:
I do an overnight oatmeal where I put the oats in a bowl with almond milk, stevia, cinnamon and 2 tbsp (or a little less) of the PB2. There is enough liquid in there that it doesn't become a blob of peanut butter. If you want to use it just like PB (like on a sandwich or crackers) then you mix it with only like 1 tbsp of water and it's like regular PB.
Click to expand...

Interesting...

I would end up opening the package and sprinkling it directly in my mouth...:eek::D
 
Hi girls!;)

I finished my workout about 12:30 pm today, YAY! I'm still feeling sick but at least that scratchy feeling in my throat is gone. I definitely have what feels like the beginnings of a cold, YUCK~:(

Here's Today's workout:

Kick, Punch, & Crunch= 68 Min
Calories burned= 707
Met Value= 7.0

Ab Hits- Abs Workout #5 from Slow & Heavy Chest,Back+abs= 7 Min
Met Value= 5.0
Calories burned= 48

Total Calories burned from today's workout= 755;)

I promise to come back later for personals. Have a great day everyone! Hugs!;):)

Nora
 
Just finished up Step Blast (combos 1 thru 3) and STS D27, triceps only.

Nora - Nice workout today! I hope you don't end up with an all-out cold...:(
 
Hi girls~;)

I'm back for personals.

Belinda- Excellent job on shoulders and traps today, and on having leg DOMS from yesterday! You're rockin' your workouts girl, WTG!!:cool::D Thanks for the hugs and well wishes too!;)

Debbie- Whoa! Those are some seriously killer weights you lifted with your legs today. When I grow up I want to be able to do that just like you!;) Way to rock your workout big time girl! ^^^5's:cool::);)

Heather- Nice job with your workout of legs and biceps today, bonus points and cudo's to improvising your workout adding some ballet moves. I know ballet moves can serious tone the back side. Great job!!!;)

Jessica- Awesome job this morning with Core Fusion, it sounds like your enjoying that alot. I have Fluidity and Pilates reformer I should think about breaking out for more core work, see your influencing me. ;) Have a kickin' good time tonight with your kick class. I bet your an awesome kick instructor. Yes, I find my workouts really help me with my depression and lift my mood and it helps greatly with stress management. I love kickboxing for really kickin' butt and punchin' the stress out helps so much. Take care and keeping kickin' butt, you go girl!;):):D:cool:

Melissa- Congrats on you and your DH having tomorrow off from work, that's awesome.:) I love that eventhoug you had company you still made the effort to workout! You sound like me. Good for you getting in STS D27 biceps only even if its only 30 min its good stuff, it counts and you get a gold star!;):) I see you did some Step Blast today as well, Great workout! I am feeling a little better, at least the throat is feeling better but more sinus drainage today, ugh! I swear if there is ever a cure for the common cold and flu that person will be an instant millionaire. :p

Chris- Bravo on your theraputic run in the park today! Plus you did TF Core 20 floor work, yep that's some tough stuff, she definitely get's ya good there. Great workout today, you go girl!:):cool::eek::D;)

Hello's and hugs to Roxie, and Jo!

Great workouts today ladies WTG!! :):cool:

Seeya at tomorrow's check in Cathe plans to get me super good tomorrow with Butts and Guts, hopefully I'll still be alive and able to check in, I'll keep ya posted keep your fingers crossed for me. :p;)


Hugs to everyone!;):)

Nora
 
Good evening,



SHOULDERS:
Standing Lateral Raise - 10's ,10's/15 reps - 2 sets (warmup) up 2#
Standing Lateral Raise - 16's/12 reps - 3 sets, up 1 #


Arnold Press - 25's/12 reps - 4 sets, up 5#

Barbell Upright Rows - 57#/12 reps - 4 sets, up 1#

Standing Bent-Over Lateral Raise - 18's/12 reps - 4 sets, up 2#

TRAPS:
Standing Dumbbell Shrugs - 45's/25 reps - 4sets

Nora - awesome job, on KPC plus abs today. How are you feeling today?

Debbie - awesome job, with your leg workout today. Don't forget to sent me your rotaiton!

Melissa - nice job, on SB today.

Heather - awesome job, on your leg & bic wo today.

Jess - great job, with Core Fusion this morning.

Chris - wtg, on your run today.

Good night, girls!


 
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