Crazy strong & loving it for Nov 29, 2010

[bayerngirl]

Good morning.

Today I will start Debbie's rotation I will do Chest & Triceps!

I will be back after my workout! Happy Monday!

 

[Fitnessfreakk366]

This morning was Back and Chest. Had a really good workout. I upped my weights from week 1 and really felt it.

1 minute rest between each set.

BACK
Barbell Rows - 55#/12 reps - 2 sets (warmup)
Barbell Rows - 75#/8 reps - 3 sets (up 5#)

One Arm Rows - 35#/10 reps - 3 sets (up 5#)

Pullovers - 30#/12 reps - 3 sets (up 5#)

CHEST
Pushups - 12 reps/3 sets
***These felt good. Love using pushups as a warmup.

Barbell Bench Press - 90#/8 reps - 4 sets
***This was tough. Reps 7 & 8 in each set was tough. Good weight here.

Incline Dumbbell Press - 35's/10 reps - 3 sets
***Tough again, last 2 reps were tough. Really felt it in my upper chest.

Flat Bench Dumbbell Flyes - 25's/12 reps - 3 sets

Drinking a green protein shake right now. Really need it. Haven't had greens in a while. My body is starting to revolt!

 

[hriacobacci]

Sorry for being completely MIA. I hope everyone had a good Thanksgiving break. Here's what I did:

Thursday - ran 5 miles (got stuck in downpour too, not just a sprinkle)
Friday - ran 10 miles (now my knee is hurt)
Saturday - M1D2 Back & Triceps (really feel this in shoulders and that's it) and MMA Boxing.
Sunday - slow, very slow 4.5 mile run.

Today I have on tap to do M1D4 just the chest and biceps. But to be honest, I am not excited about it one bit. Since I've hurt my knee, I don't think it's safe to do STS legs at all right now so I'm questioning STS period. Maybe I should start with Meso 2???? Just frustrated perhaps. I have not felt much in the way of DOMS like I did the first time. I know that doesn't necessarily mean anything right?

 

[jsutera]

Well - I just could NOT get up this morning. Aside from massive PMS and total lack of desire to get to work today (will this economy ever pick up??), I slept in vs. getting my workout done. BUT at least now I have something to "look forward to" tonight with my second week of M2 from STS. I'm really excited about it - I think the first disc each week in M2 is my favorite so far. And, if you'd believe it, I STILL have DOMS in my legs from STS legs LAST week!! Probably partly due to doing Intensity as a way to "stretch" my legs out the next day. Totally doesn't work btw. BUT I do have to say, I LOVED Intensity and can't wait to do it again!! I really loved the step (and that's saying something for me, an anti-stepper!) and the hi and low versions of HiiT were awesome! Can't wait to try the other workouts now...

Belinda - looking forward to hearing how you like Debbie's rotation! One of these days I'll give it a whirl!

Debbie - nice work on those weights (I'm always saying that to you!!)

Heather - I actually think you should stick with M1. Even if you aren't feeling major DOMS, that's not necessarily a bad thing. When I did STS last time (vs. this time), I felt more DOMS in M2 and M3 than in M1 which would make sense given the heavier you lift, the more intensly you'll feel it afterwards. I would just skip out on legs this week (and next, likely too) and focus on upper body - maybe do an STS total body (just skip legs, obviously) too to add another weight workout into the mix if you're really looking for more. I know you're frustrated given the knee sitch, but you can do it, I have faith! Even if you are a "stubborn ass" heh

Hi to Melissa (how did that soup turn out??), Roxie, Nora, and Chris!

 

[Roxie 1965]

Good Morning,

I have decided until my mom goes home I am going to take a break from Turbo Fire so tonite is something low impact and then abs.

Heather-I would back off the legs until that knee heals.

Jess-I hear you on not wanting to get up I have had a headache since Saturday night but I also enjoyed Thanksgiving alittle to much. All of my family was at my house.

Debbie-awesome workout.

Belinda-have fun with Debbies rotation she always makes up good ones.

 

[bayerngirl]

Hallo girls,

Had a late start today, but I got it in I really like this rotation, you get in and out in no time! I like that!

BACK
Barbell Rows - 55#/12 reps - 2 sets (warmup)
Barbell Rows - 65#/8 reps - 3 sets

One Arm Rows - 33#/10 reps - 3 sets

Pullovers - 35#/12 reps - 3 sets

CHEST
Pushups - 12 reps/3 sets

Barbell Bench Press - 85#/8 reps - 4 sets

Incline Dumbbell Press - 28's/10 reps - 3 sets

Flat Bench Dumbbell Flyes - 20's/12 reps - 3 sets, at this point my chest was so fried I had to drop the weight!

Debbie - Holy moly, on your weights! WTG!

Heather - nice job, keeping up with your workouts! Glad you back! I agree, with Jess on sticking with M1!

Jess - I feel the same way about Intesnity! I did Intensity 3 times already! Love it! Don't let those things get you down, girl! Hope your workout will help later.

Roxie - have fun with your workout later!

Hallo Chris, Nora and Melissa! Hope I didn't forget anyone, if I did I am SORRY! Hallo just in case

I will get dinner ready, be back later!

 

[exer_cited]

Hi there. I hope everyone had a great Thanksgiving!!!

To be completely honest, I've taken the past two days off from my STS rotation and I have no idea what is on tap for tonight. I know it's STS M3 disc "something", just not sure what... I guess I really needed that break, huh?!?!? I did take a heated yoga class on Saturday that was BRUTAL, but rested for the rest of the weekend.

Belinda - enjoy that new rotation. Gotta love those short workouts.

Debbie - what makes your protein shake green? Or do I really want to know...

Heather - I skipped M1 this time around and I'm glad I did. Just didn't appeal to me.

Jessica - I had a couple of nibbles of the soup last night as I was dividing it up. I'll let you know in about 2 hours if it's delish. If I can wait that long to eat lunch, that is... I ended up adding a couple of garlic cloves, some red pepper flakes and instead of using the liquid from the corn and black beans, added a can of fat free chicken stock. I'll be back with a full report...

Hi Roxie, Nora & Chris.

 

[hriacobacci]

Debbie & Belinda - nice weights ladies!!! I'm wanting to do this rotation now!

Roxie - enjoy whatever workout you end up going with. I'm definitely going to skip out on leg weights this week.

Jessica - Sometimes sleep is the answer - sounds like that was the right choice for today. It's Monday after a holiday break after all!

Melissa - I am soooo tempted to start M2 today. It does sound like you needed a break. Sometimes it's about going with the flow rather than a strict schedule.

Waves to Nora and Chris!!!

 

[jsutera]

Belinda - love how you applaud Debbie for her weights when yours are just as impressive! Nice work!

Heather - if you're reallllly not into M1, and would rather go right to M2, I don't think that's a bad thing, maybe it's the weight inspiration you're looking for?

Roxie - I forgot to mention, I'm planning to do abs tonight, too ;-)

Melissa - can't wait to hear your full soup report after lunch!

 

[Fitnessfreakk366]

Belinda - Nice workout girl! I like this one too, wait until you get to next week with the supersets. Talk about in and out! And I changed the shoulder superset workout a bit - I added in a 4th set to each superset since there are only 2. Just note that on your sheets. Fun stuff!!!

Heather - What did you do to your knee? I hope it gets better soon. I would definitely skip the leg workouts for a while if you can. If you want a copy of my rotation workout sheets, just let me know.

Jess - Glad you liked Intensity so much. Now I think I might have to try it again. I didn't care for it, but I'm not a huge plyo fan. I guess I should give it another try...

Roxie - How long is your mom staying? Does she live far from you?

Melissa - Spinach and kiwi make my protein shake green. I used about 2 cups of spinach, 1 kiwi, 1/2 c. frozen strawberries and vanilla protein powder. It was ok, it needed to be sweeter so I'll have to maybe add in a bit more strawberries. I use to make these a while ago and loved them, I just can't remember what I put in them.

Hi to Chris and Nora!!!

 

[Roxie 1965]

Belinda - Nice workout girl! I like this one too, wait until you get to next week with the supersets. Talk about in and out! And I changed the shoulder superset workout a bit - I added in a 4th set to each superset since there are only 2. Just note that on your sheets. Fun stuff!!!

Heather - What did you do to your knee? I hope it gets better soon. I would definitely skip the leg workouts for a while if you can. If you want a copy of my rotation workout sheets, just let me know.

Jess - Glad you liked Intensity so much. Now I think I might have to try it again. I didn't care for it, but I'm not a huge plyo fan. I guess I should give it another try...

Roxie - How long is your mom staying? Does she live far from you?

Melissa - Spinach and kiwi make my protein shake green. I used about 2 cups of spinach, 1 kiwi, 1/2 c. frozen strawberries and vanilla protein powder. It was ok, it needed to be sweeter so I'll have to maybe add in a bit more strawberries. I use to make these a while ago and loved them, I just can't remember what I put in them.

Hi to Chris and Nora!!!

Debbie-my mom is here until Thurs morning, she lives in Kentucky. I don't mean to be a bitch but she has been here entirely to long. She went up and stayed with my sister for 3 days after she had already been here 2 weeks. I don't mind when she visits but this one has been to long. She watches everything I do, I have to repeat everything I say because she can't hear anything I say even if I am looking at her and she hasn't brushed her teeth the entire time so her breath stinks can't stand to talk to her and we have nothing in common anymore.

 

[hriacobacci]

Ok, made executive decision to jump into M2. I started off doing chest & shoulders from M2D13

Flat Bench Press (DB)*2x12 @50% - 20's
Flat Bench Press (DB) 12,10,8 - 25's
Flat Bench Chest Flys 12,10,8 - 20's
Incline Press 12,10,8 - 25's
Incline Flyes 12,10, 8 - 20's
Seated Front Press Alternating Arms (Elbows Forward) - 12,10,8 15's/14's/14's
Seated front press TF - 14's (managed 9)
Alternating 1-arm standing lateral raise 12, 10, 8 - 10
Seated lateral raise TF - 10's (managed 7)
Seated rear delts 12,10,8 - 10's

I thought I might be going too light for press and flyes, but I'm feeling it now so I think that was an ideal weight for 70%.

Debbie - I run in the street and apparently the camber/tilt of the road has been causing me to roll in with my right knee causing overuse injury of the IT band. It all came to a head during my long run Friday. It hadn't hurt one bit until then and now I can't go down stairs like normal. Have to side step one legged. Lots of fun

 

[jsutera]

Um OW, Heather. Even when I had my knee issues the past few weeks, it was never THAT bad (re: stairs). Seriously, take care of yourself. That does NOT sound good at all

High fives on the M2 decision - it already sounds like you'll be happier with it than M1.

Ok, made executive decision to jump into M2. I started off doing chest & shoulders from M2D13

Flat Bench Press (DB)*2x12 @50% - 20's
Flat Bench Press (DB) 12,10,8 - 25's
Flat Bench Chest Flys 12,10,8 - 20's
Incline Press 12,10,8 - 25's
Incline Flyes 12,10, 8 - 20's
Seated Front Press Alternating Arms (Elbows Forward) - 12,10,8 15's/14's/14's
Seated front press TF - 14's (managed 9)
Alternating 1-arm standing lateral raise 12, 10, 8 - 10
Seated lateral raise TF - 10's (managed 7)
Seated rear delts 12,10,8 - 10's

I thought I might be going too light for press and flyes, but I'm feeling it now so I think that was an ideal weight for 70%.

Debbie - I run in the street and apparently the camber/tilt of the road has been causing me to roll in with my right knee causing overuse injury of the IT band. It all came to a head during my long run Friday. It hadn't hurt one bit until then and now I can't go down stairs like normal. Have to side step one legged. Lots of fun

 

[hriacobacci]

Jessica - Thankfully it doesn't really hurt otherwise, just that downward step or if I let my knee roll in sitting down (which is really hard not to let happen sitting at a desk all day). I've added in stretches for IT band and have been massaging that muscle as well to help loosen it up. I'm so freaking frustrated though b/c I don't know what workout I can do at all. And of course my Cathe DVDs arrived today!

Um OW, Heather. Even when I had my knee issues the past few weeks, it was never THAT bad (re: stairs). Seriously, take care of yourself. That does NOT sound good at all

High fives on the M2 decision - it already sounds like you'll be happier with it than M1.

 

[exer_cited]

Melissa - Spinach and kiwi make my protein shake green. I used about 2 cups of spinach, 1 kiwi, 1/2 c. frozen strawberries and vanilla protein powder. It was ok, it needed to be sweeter so I'll have to maybe add in a bit more strawberries. I use to make these a while ago and loved them, I just can't remember what I put in them.

Debbie - that actually sounds pretty good!

Heather - nice executive decision... I think you'll be happy you made it. M2 is my fave by far!! Sorry to hear about your knee. I must have missed that earlier...

Jessica - the soup was excellent!! I'm not a big tomato-based soup fan but I'm not gonna lie, I drank every last drop right from the bowl... It had just the right amount of zip for me, too. I used medium salsa, not sure if I mentioned that earlier. The only other change I might make with the next batch is I might roast the chicken in the oven first with some salt and pepper instead of cooking it in the crockpot. It really didn't have much flavor even though it was sitting in the tomato sauce all day.

 

[Fitnessfreakk366]

Roxie - Sorry to hear about your visit not being very good. I love my mom DEARLY but can only take little doses of her. We have lots in common but I think it's just a mother/daughter thing. And she's so stubborn! LOL!!! Thursday will be here before you know it!

Heather - Wow, that doesn't sound good at all. Do you have access to a good running track to use instead of the roads? If I ever get the running bug, I can go to my old high school track, it's right behind my moms house. It has nice soft cinder to run on and is very nice. Maybe you should find something like that to run on?

Melissa - It was good, I might try it with pineapple the next time I can get one.

 

[hriacobacci]

Debbie - there is a track fairly close but I sure can't imagine running in circles for 10 miles LOL. It would be ideal for intervals though. I think running on grass might be good too - softer at least.

On my longer runs I do go to a spot that has pedestrian and cycling trails. There are some spots that end up on the road, but it's mostly even. I think it's just all added up slowly and on Thursday I got caught in a downpour and ran a lot harder and sloppier just trying to get back home (I was a good mile from the house). I know that didn't help matters one bit.

Roxie - Sorry to hear about your visit not being very good. I love my mom DEARLY but can only take little doses of her. We have lots in common but I think it's just a mother/daughter thing. And she's so stubborn! LOL!!! Thursday will be here before you know it!

Heather - Wow, that doesn't sound good at all. Do you have access to a good running track to use instead of the roads? If I ever get the running bug, I can go to my old high school track, it's right behind my moms house. It has nice soft cinder to run on and is very nice. Maybe you should find something like that to run on?

Melissa - It was good, I might try it with pineapple the next time I can get one.

 

[jsutera]

Heather - that was exactly my problem too! What workouts (cardio) I could safely do that didn't bug my knee. I found that spinning was one of the only things I could do without pain. Can you take a class this week instead maybe? I also found kickboxing wasn't too bad but then again, your knee pain is different than mine was so not sure?

Melissa - sounds yummy!! I'm totally going to try it!

 

[Roxie 1965]

Roxie - Sorry to hear about your visit not being very good. I love my mom DEARLY but can only take little doses of her. We have lots in common but I think it's just a mother/daughter thing. And she's so stubborn! LOL!!! Thursday will be here before you know it!

Heather - Wow, that doesn't sound good at all. Do you have access to a good running track to use instead of the roads? If I ever get the running bug, I can go to my old high school track, it's right behind my moms house. It has nice soft cinder to run on and is very nice. Maybe you should find something like that to run on?

Melissa - It was good, I might try it with pineapple the next time I can get one.

Debbie-usually mom spends a week with my sister then a week with me then leaves but this time I have had her most of the time because my brother dropped her off on his way to Colorado and he will be back Thursday morning to pick her up thankfully I will be at work and when I come home she will be gone.

 

[hriacobacci]

Jessica - It's not the patellar thing unfortunately. I could wear my handy dandy brace and fix that one LOL. I thought about kickboxing but am afraid of anything that might cause me to roll in at all. I may try spin on Wednesday. "easy" cycling was suggested from what I've read. I could just keep the tension down on the bike at least. Elliptical was another suggestion but man that just sound depressing! I know you had that issue too.

Heather - that was exactly my problem too! What workouts (cardio) I could safely do that didn't bug my knee. I found that spinning was one of the only things I could do without pain. Can you take a class this week instead maybe? I also found kickboxing wasn't too bad but then again, your knee pain is different than mine was so not sure?

Melissa - sounds yummy!! I'm totally going to try it!