CRAZY STRONG & LOVING IT FOR NOV 6, 2010

[bayerngirl]

Good morning,

I will do cardio today, since I never got that in yesterday.

I will be back to report my workout.

Happy weekend, everyone!

 

[Fitnessfreakk366]

Today was Shoulders and Trap. This is my last workout and I'm on a rest week. Looking forward to it, really need one. Had a great workout today.

1 min. 30 second rest between each exercise and set.

SHOULDERS:
Standing Lateral Raise - 8's/15 reps - 2 sets (warmup)
Standing Lateral Raise - 15's/12 reps - 3 sets
***Up 1#.

Arnold Press - 15's/12 reps - 4 sets
***I actually lowered my weights on this one. Did 20's last time but my form was sloppy and I just didn't have it in my today to do 20's or higher. This felt good and I had really good form.

Barbell Upright Rows - 55#/12 reps - 2 sets
Barbell Upright Rows - 55#/11 reps - 1 set
Barbell Upright Rows - 55#/10 reps - 1 set
***Up 3#. This was tought. Last 3 reps were killers in each set.

Seated Bent-Over Lateral Raise - 21's/12 reps - 4 sets
***Up 1#, really felt these, very tough!

TRAPS:
Standing Dumbbell Shrugs - 40's/25 reps - 4 sets
***Up 3#. These really burned towards the end.

That is all....

Heather - Yes, it does it when I'm running too. If I'm doing a CC workout the first challenge is a killer. Then as the workout goes on I'm fine and find all this energy and my breathing is good. I read in Oxygen that Tosca Reno has the same problem. I wonder what it is?

Roxie - I've been stretching after each workout using the GS workouts. I just don't mention it because I keep forgetting. However, I still need to stretch my inner groin more then I have been. I'll concentrate on that with my rest week. Thanks!

Chris - No, I stopped when I got the BM2 circuit blasts. I've done those before, though, and they are killers!

Nora - Nice workout yesterday, girl! You rock as always!

Hope you all have a great weekend!

 

[Roxie 1965]

Good Morning,

Today I did 4DS Chest, Tris and Shoulders, TF HiiT 20, Shape Abs and Stretch 10.

TF Sats:
19 min
17 in the zone
150 min hr
176 max hr
141 cals burned. I need to put the puzzle mats back in place Turbo Fire just doesn't work on carpet.

WTs:
Pushups (1 full 2 partial) on knees.
Pushups (full, bottom-half, top-half) knees.
Flyes 40 degree incline-1/10lbs.
Delcine Pushups-1 set knees.
Pushups Clock-on knees.

Shoulders-
Seated Overhead Press-5,8,10 and 12s
Seated Isolation Press-1/10lbs
Upright Row-1/10lbs
Standing Lateral Raise-1/5lbs
Seated Front Rear Raise-2/5lbs
Rear Isolation Flyes-1/3lbs.
External Rotation Pulls Resistance Bands-purple band

Triceps-Seated Overhead Extension-5,8,10lbs
Tricep-Lying Extension-8/18lbs
Tricep-Lying Extension DB-16/5,8s
Tricep Dips Feet on Ball-I can't do these need a substitute
Dips on high step-12
Pushps on High Step-12
Single Arm Press Down-purple band
Kickbacks-purple band

I hope these were all the exercises need to simplify my spread sheets.

Stats
42 min
26 in the zone
126 min hr
167 max hr
227 cals burned.

Abs:
4 min
0 in the zone
106 min hr
117 max hr
17 cals burned.

Stretch 10-
12 min
0 in the zone
109 min hr
123 max hr
50 cals burned.

Debbie-awesome workout.

Belinda-enjoy your cardio.

 

[Boingo1]

Hi girls!

Today is my crunched day, so I got most bang for my buck and did Turbo Fire HiiT 15. Plus, did C&W Abs. In honor of Heather (you always rave about them). And, yes, they were pretty cool, BUT That little song is stuck in my head now!

Congrats on finishing the rotation, Debbie!!! You did amazing! Do you feel/see results from it?

Roxie, Great workout today!!!!

Belinda, What a nice surprise yesterday. Glad you enjoyed the day with DH! Hope you find a fun cardio.

Nora, Of course you rocked it yesterday! As always!

Got to get some cleaning done , I'm working my overnight tonight, AND I have to work that extra hour, which REALLY REALLY REALLY sucks.

 

[Czechfan]

Hi girls!

Sorry, I didn't come back for personals last night I was too tired. I'm here to check-in with today's workout that I just finished.


Here's today's workout:

Body Blast Series: Step. Jump & Pump= 73 Min
Met Value= 7.0
Calories burned= 698

S,J,P Weights part
Not sure on the reps I didn't count them just followed Cathe

BB Squats #40
Dead Row BB#40

Biceps Curls BB #25
Side Lateral Raises DB #8 2X8
Front Raises DB #5 2X5
Rear Delt Raises DB #5 2X5

Lunges BB #25
Bench Press DB #15 2X15
Chest Flyes DB #15 2X15
Triceps Extensions BB #25

Legs & Glutes- Premix-Floor Only= 11 Min
Calories burned= 60
Met Value= 4.0

Total calories burned= 758

Debbie- Wow, on those impressive weights on your shoulders and traps weight work today. Double Wow on those upright rows and shoulder shrug weights there. You rocked that workout, girlfriend WTG!!!

Roxie- Wow, what an impressive workout today. BRAVO!! You did 4DS Chest, Tris and Shoulders, TF HiiT 20, Shape Abs and Stretch 10. That is an excellent workout there, be proud of that awesome workout girl! WTG!!

Chris- Great workout today with TF HiiT 15 and C+W Abs that's great. Now since both you and Heather have raved about CW Abs I'll have to check that out sometime. Awesome workout today!

Belinda- Have an awesome workout today, I know you mentioned planning to do Cardio today, I have no doubt you'll rock that workout big time.

Hello's and Hugs to Melissa, Jessica, Jolene, and Heather

Ok girls, that's it for me today. I'll be back for Monday's check in. I'm planning to finish up TF week 20 doing just three more cardio's from there plus I'll be starting Cathe's November 2010 Rotation starting monday as well. I can't wait I'm excited to be back doing a Cathe rotation. I know this will be structured to get me into the right frame of mind and help my body to be geared up for Cathe's new dvd's I preordered and anxious to get soon! Have a great weekend and I'll see ya all Monday at check in.

Hugs to everyone!

Nora

 

[Roxie 1965]

Good Evening,

I just finished Lower Body Sculpt using medium resistance band and 8lb hand wts. and Turbo Jam 20 min cardio.

Wt. Stats:
26 min
8 in the zone
116 min hr
142 max hr
119 cals burned.

TJ Stats:
19 min
16 in the zone
136 min hr
157 max hr
119 cals burned.

 

[bayerngirl]

Good evening,

I never made it to the gym today DH ask me to help him to clean/organize his office, so I did a lot of cleanmax. We got a lot done. Office is looking like a office again I made DH go through all the paperwork and get rid off it!
We didn't relaized how late it was getting, so I called it a rest day.

My workout from yesterday:

SHOULDERS:
Standing Lateral Raise - 8's, 10's /15 reps - 2 sets (warmup)
Standing Lateral Raise - 16's/12 reps - 3 set, up 1#

Arnold Press - 21's/12 reps - 1 set, up 1#
Arnold Press - 22's/12 reps - 3 sets, up 2 #

Barbell Upright Rows - 57#/12 reps - 1 set, up 2#
Barbell Upright Rows - 56#/11 reps - 1 set, up 1#

Seated Bent-Over Lateral Raise - 16's/12 reps - 4 sets, up 1#

TRAPS:
Standing Dumbbell Shrugs - 46's/25 reps - 4 sets, up 1#

Roxie - niclely done with your Lower Body Sculpt wo today.

Nora - wtg, on SJP today, that's a tough one! Nice weights, girls! You almost done with TF, wtg!

Chris - awesome job, with TF HiiT 15 and C+W Abs today. Glad you still like TF. Hope you have a quite night at work, girl.

Debbie - congrats on finishing your rotaiton! DH and I still enjoy this rotation. Getting very nice results from it. Enjoy your recovery week next week. Can't wait to see what your next plans are I may follow you whatever you do next, lol! Congrats again on finishing and your weights wo today.

Heather - what did you end up doing today?

Hallo Meissa and Jess!

Good night, girls!