CRAZY STRONG & LOVING IT FOR NOV 3, 2010

bayerngirl

bayerngirl

Cathlete
Good morning girls,

I am getting ready to work my Back & Biceps plus abs!

I will be back to report my workout.

Happy Hump Day!
 
Today was Back and Biceps. Like last time I did this workout, 12 reps felt like 25 today and I felt like I had no strength. I think I'm at my limits with the bicep work. I couldn't increase by much and my bi's really felt this one.

1 min. 30 sec. rest between each set.

BACK:
Underhand Barbell Rows - 35#/15 reps - 2 sets (warmup)
Underhand Barbell Rows - 70#/12 reps - 3 sets
***Up 5#.

One-Arm Dumbbell Row - 35#/12 reps - 4 sets
***Up 3#.

Overhand Australian Pullups - Skipped
***I started late and accidentally had my timer set at 2 minutes rest instead of 1:30. I decided to skip this because I knew I'd run out of time.

Dumbbell Pullover - 35#/12 reps - 4 sets
***Up 3#.

BICEPS:
Seated Dumbbell Curls - 21's/10 reps - 3 set
***These were really hard last time so no increase. I made all 3 sets at 12 reps, though.

Alternating Incline Dumbbell Curls - 21's/12 reps - 3 sets
***No increase here either, I think this is my limit for this exercise at 12 reps.

Barbell Preacher Curls - 52#/12 reps - 3 sets
***Up 2#. Felt these big time.

Hammer Curls - 21's/12 reps - 3 sets
***Up 1#.

That is all....
 
Good morning Debbie and all who follows,

Awesome job on your weight workout today, Debbie:D

This morning I did abs from BM (orginal), felt those! And back and biceps!

BACK:
Underhand Barbell Rows - 45#/12 reps - 2 sets (warmup)
Underhand Barbell Rows - 65#/12 reps - 3 sets, up 5#

One-Arm Dumbbell Row - 30#/12 reps - 4 sets, up 2#

Overhand Australian Pullups - BW/4 sets

Dumbbell Pullover - 30#/12 reps - 4 set, up 2#

BICEPS:
Seated Dumbbell Curls - 21's/10 reps - 3 set, up 1#

Alternating Incline Dumbbell Curls - 20's/12 reps - 3 sets, same as week 4, those are though! I tried 21's had to drop the weight!

Barbell Preacher Curls - 45#/12 reps - 3 set, up 5#

Hammer Curls - 23's/12 reps - 3 sets, up 3#

I will be back later. Have a great day!
 
Not sure what I'm going to do today. Was hoping the weather would clear up in time for a run during lunch then legs after work, but not sure that's going to happen. We'll see.

Debbie - nice weights even if you weren't feeling it. Hate those days.

Belinda - high 5's!!!

Roxie - sounds like a good workout last night. I really like PH abs for some crazy reason.
 
Good Morning,

Tonite is TF 45 and L&G floor work. I really need to crack down and get my cardio as well as wt. work done.

Debbie-I am impressed if you read my workout from last night I couldn't even do 15lb db curls. I do have nice DOMs in my biceps though.

Belinda-impressive wts. for you to.

Heather-thank you I like that workout because it is all crunches and usually I have to do the planks on my knees but last night I was able to stay on my toes.
 
Hey Girls!

Today was DISC 14, the first Leg workout from Meso 2. Trisets! I really like this style of workout for legs. You don't have to do ENDLESS reps, Get 10 in, and move on. Well, 3 more times, but still, you know what I mean! Since this was shorter workout, I did the STS STretch too. I do love stretching!

Belinda: NICE job on biceps and back! You still blow me away with the weights and reps! Weren't those crunches crazy in Body Max abs? Nonstop. my abs are tight today from it.

Debbie: Again, WOW on the weights. I always read your "warm up" set and think, "OH! i could do that!!" and then see it's your WARM up set. LOL!

Roxie: Good job on 4DS last night too. I think as long as you are challenging yourself, it doesn't matter what weight you are lifting. You're building muscle!

Heather: Hope your weather clears for a run! What kind of leg workout will you do?

Nora: Great plan on doing the Nov Cathe Rotation. That one looks really good. And you're getting awesome variety in it as well. Yep, CF is a great cardio workout! I can't believe you did the entire thing on Saturday. 81 minutes, is it? YIKES!

*waves* to Jessica and Melissa!!!
 
It is NOT clearing up out there so I think I'm going to just do legs at lunch. May take a longer lunch and get in some cardio right after (like MMA Boxing perhaps) then stay later.

Chris - good job with the leg workout - I hear you on high reps though. I am thinking of doing 2 giant sets today that will include 3 weighted exercises and 1 plyo followed up some floor work.

Roxie - Yay for the planks on the toes!
 
Really flailing on a leg workout that is both efficient and effective. Today I thought I'd try something really different. I did giant sets using 3 weighted exercises and 1 plyo exercise. I did each giant set 3x10 unless noted. I finished this all off with MMA Boxing (minus the warmup). It was just over 1 hour total. Not too shabby.

GS#1
Squats - 3x10 - 60# (probably should have gone 70)
Plie squats 3x10 - 60#
Calf raises - 3x20 - 60#
Weighted plie hops - 3x16 - 20#

GS#2
Static lunges - 60#
Dead lifts - 25's (DBs)
Rear leg slide back lunges - 15's
Alternating jumping lunges (20 total, 10 each side)

Alternating squats with kicks - 16 total - 30#
Weighted donkey kicks - 2x20 - 8#
Inner thigh squeezes with stability ball - 3x24
Roll-ins & hip lifts with heels on ball - 8 roll ins, 8 lifts, 8 combo, 8 lifts, 8 roll ins
 
Nora - Wow, 19 weeks! I can't believe you've been doing TF for that long! Nice job sticking with it. You really should take a breather next week, though. Your body surely needs the rest.

Belinda - Nice, strong workout, Belinda!! Very well done! My bi's were fried too! :eek:

Heather - WOW! What a workout! I'm sure you burned major calories with that one! I like it, I haven't done giant sets in a long time.

Roxie - Doms is all that matters, Roxie!! Nice job with your workout last night!

Chris - Nice job with STS trisets! Love love love those leg workouts!! You'll be feeling that one tomorrow. :D
 
Debbie - it went by SO fast which is great for leg workouts. I have really started to dread them in a big way so I need to figure out how to make them less dreadful. I really have no desire to do legs for more than 40 minutes tops. This one was right at 30 minutes.

Fitnessfreakk366 said:
Nora - Wow, 19 weeks! I can't believe you've been doing TF for that long! Nice job sticking with it. You really should take a breather next week, though. Your body surely needs the rest.

Belinda - Nice, strong workout, Belinda!! Very well done! My bi's were fried too! :eek:

Heather - WOW! What a workout! I'm sure you burned major calories with that one! I like it, I haven't done giant sets in a long time.

Roxie - Doms is all that matters, Roxie!! Nice job with your workout last night!

Chris - Nice job with STS trisets! Love love love those leg workouts!! You'll be feeling that one tomorrow. :D
Click to expand...
 
Hi girls!:)

Happy over the hump day! I finished my workout and will check in fast, I'll be back later for personals. Have a great day everyone!:)

Here's today's workout:

STS Cardio: HiiT-30/30= 30 Min
Met Value= 9.0
Calories burned= 401

4DS- KB-Premix- Lower Body Weight= 31 Min
Met Value= 6.0
Calories burned= 254
Lifted the same weights as Cathe and crew. I think most of the weight work was 2 sets of 10 or 12 reps for all leg work.
Used DB Pairs #12,#15,#20,#30 (1) and BB used #20,25#35,#40 BB weights. I used 2.5 lb ankle weights on each ankle. Intense and thorough leg workout that is no nonsense for maximum efficiency. Loved it!

4DS KB Abs Only= 10 Min
Met Value= 5.0
Calories burned= 68
Cathe's ab work is always great.

Total calories burned from today's workout= 723:cool:

Ok ladies I'm off to shower, run errands, pick up kiddo's from school and take one kiddo to the doctors, Ugh! A day in the life of a mom eh? LOL!! I'll be back later for personals. ;)

Hugs to everyone!;):)


Nora
 
Hey ladies! Holy workouts up in here today!! You girls are rocking it!!
Sorry I'm late to the party - it was auntie/sister duty day so I was off most of the day taking her to appointments and stuff. She's doing SO MUCH better though, I am so so so happy about that!

I ended up doing something I have not done in eons - a cardio machine. At the gym. And not in a class setting. Can you say boring-city?? well it didn't end up so bad - I did the elliptical for 50 mins at high intensity and listened to my Kick music to keep me pumped. Managed to burn about 450 cals, not too bad right? It just is NOT the same as running but it was all I could deal with given the knee issue. the good news is that my knee didn't bug me one bit so that's a good sign I think??

And the elliptical seemed to loosen my tight legs from STS legs yesterday, talk about inner thigh DOMS this week!!

i'll be back tomorrow for personals and stuff, promise!
 
Hi girls!;)

Debbie- great weight workout today as per your usual. I'd gladly be able to lift what you could in my dreams. STill, awesome job none the less. You rocked it today!:D

Belinda- Another cudo's to you for an other great workout with weights for back and bi's. WTG!! Plus abs from Original BM WOW!:eek: Applause!!! Your fully awesome!;)

Heather- Congrats and high fives on getting your workout in for today doing something called Giant Sets and then finished off with MMA boxing minus the warmup. I've never heard of giant sets before but you learn something new everyday. I'm glad your enjoying different weight lifting techniqes and having fun with that. Keep up the hard work on all that you do, excellent workout!
.;)

Roxie- I hope you have a fantastic and fun workout tonight with TF 45 and L&G floor work. I lik ethe L & G floorwork its intense and it really gets those hard areas and it does it all in 11 minutes or something like that, its great when sort on time. Its one of those sleeper premixes that's really awesome and time friendly so there's no excuse not to do it. I feel Cathe grinning at that comment. ;):) Keep on working hard and being consistant in your workouts, its awesome!:cool::eek::)

Chris- I have to say I do love leg trisets in meso 2. I'm so happy that you had a chance to do DISC 14, in STS Meso 2. Its awesome those trisets I love that there aren't endless reps, thank goodness. I actually enjoyed tri sets. I know that may not be the general view but I liked it. Glad to know you had fun with it too! STS Legs in my humble opinion is the icing on the cake and just plain fun. The STS stretch is really good too! Great job Chris WTG!!!!;):D

Ok girls, I think that's it for me tonight. I just got back with my son from taking Ares for a walk. He really needs more lesh time and learning how to behave he's 8.5 months old and is a bit of a spaz as a puppy. He's a GSD if you all remember I adore him but he is a handful for me when I try to take him for a walk. He's knocked me down a couple of times. We'll just have to work with him more on heeling and behaving nicely on leash. He's young and hasn't had a lot of experience with it yet. Its been my experience with GSD they don't really mellow until about 1- 1.5 years old. He's just a hyper puppy kid, that's still chewing, and teething. Think kind of ferious fours and terrible twos in furry form. LOL!!:p

Have good night ladies, hugs to everyone!;):)

Nora
 
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