Day 1 - 1 week CTX check-in

[Stargazer]

Good morning all,
I did manage to do my leg workout this am in spite of less than optimum sleep...
I did substitue Legs & Glutes for Leaner Legs. I did not have time/energy for an abs add-on.

I also confess to making a few modifications to L&G. First I slowed down the step ups and upped the weight and step height. I did them 1/2 time. But I still need to work on my form because I find that i put my weight down on the floor between lifts. I have a small flat behind that I am trying to give a little shape to.

Second I skipped the explosive squats and lunges. - Couldn't see expending all that energy on those - especially the lunges.

But I did everything else and I'm S O R E already.

I would now love to hear the details of your day one workout!!
-joy

 

[brenda21]

Good morning.
Nice work Joy on L&G!
I lied- I meant to do my ab sets last night and passed out on top of my covers so maybe this a.m. I'll try to fit it in. Won't be doing the full workout till after lunch but I'm trying to psych myself up.
Brenda

 

[Stargazer]

Hey Brenda, I just saw your question on the other topic about where I found the May rotation. I had copied it to my harddrive. Here is what I saved. (format gets kind of messed up) I could not find it on the rotation forum.

This month's rotation will focus on Variety Training. You will experience
various cardio training workouts as well as incorporate the concept of
muscle confusion. The benefits of Variety Training is that it distributes
the training load throughout the body, thereby helping to prevent
overuse injuries. It also helps keep your mind and body stimulated
and free of boredom. This rotation is best suited for the seasoned
exerciser who enjoys doing a little bit of everything while seeking to
burn body fat, enhance functional strength and encourage more lean
muscle mass development. Enjoy!

Variety Training Rotation

WEEK ONE : Mon....Body Max
Tues...Rhythmic Step
Wed....Circuit Max plus 8 minutes of Ab Hits.
Thurs..Off
Fri....Power Hour
Sat....MIC
Sun....Boot Camp
WEEK TWO: Mon.....Run/walk 40 minutes plus 15 minutes of any section of ab hits.
Tues....PS Legs and Abs plus the step aerobic portion of MIC.
Wed.....Power Max
Thurs...PS Back, Biceps, Abs
Fri.....Step Works
Sat.....PS Chest, Shoulder, Triceps
Sun.....OFF
WEEK THREE: Mon.....Power Circuit
Tues....Leaner Legs
Wed.....10*10*10
Thurs...All Step
Fri.....Kickbox (from CTX)
Sat.....Step & Intervals
Sun.....OFF
WEEK FOUR:Mon.....Slow and Heavy (S&H) Legs and Shoulders
Tues....Imax 1
Wed.....S&H Chest, Back, Abs
Thurs...Cardio Kicks
Fri.....S&H Bicep, Tricep, Abs followed by an immediate 40 minute Run and/or fast walk
.Sat.... Step Heat
Sun.....off

Have "fun"

Hope you can use this..
-joy

 

[brenda21]

Thanks Joy, that helps. Which week are you working on? I don't have all the tapes so I'd substitute some of the newer ones for what's missing.
I forgot what I'm supposed to do today... I think this is the Leaner Legs/hi-lo segment but I'll double check. I may end up doing L&G instead as well.

 

[Stargazer]

Oh I'm not following May, I'm just trying to get in one good week with a lot of intense cardio and EAT RIGHT. Actually I did the May rotation last May. I discovered over the months that Cathe's rotations are just too much for me. I really crashed hard in August - and I see now that it was severe overtraining. I know that what is overtraining for one is not for another. I believe that you do reach your max level and cannot really extend that. (Read a book- ultimate fitness - something like that - and she presented data to support that statement)

Edited to add...If you do L&G today, give me the complete run down on how you did. I think this tape is HARD!
-joy

 

[dutchgirl]

Hi Joy and Brenda,

I did manage to wake up at 4:00am to do my workout before getting ready to spend the entire day at a conference. Was quite proud of myself for that .

Since I felt I deserved it, I switched All Step to today and will do Kickbox tomorrow. I have started to really enjoy All Step now that I finally have the choreography down. Had a terrific cardio segment and really gave it my all in the interval section. I even managed to do most of the power 15-7-3-3's with the hops. I usually omit the hops because my knees aren't so good with all that impact. But today it felt okay.

The weight segment was another story. Flu shots and shoulder work do not mix!!!!!! I got my flu shot yesterday and, boy, is my shoulder sore today. I started out the overhead presses with my usual weight and immediately had to drop down because I was already so sore. So I was disappointed that I didn't get to go as heavy as I wanted to, and yet still happy that I did all the sets and reps.

Joy, good job with Legs and Glutes. Can't wait until I have both the DVD and the player to play it on to give a try.

Brenda- which workout did you wind up chosing?

Have a great night!