Deanie & Co. W-W-Wednesday 7/25

TXGin

TXGin

Cathlete
Good Morning Ladies!

Today was PLB and BM2 abs. I think the PLB is getting a little bit easier for me!:) I didn't have to do Brenda's modification this time!!
Can't believe I am the first one to start the thread this morning. I am leaving in a minute to go to Houston to visit my parents. I'll try to post when there, but their computer is VERY OLD and unpredictable!x(

Deanie--Did you use a barbell of dumbbells today?

Marcy--What workout did you do today?

Tracee--We missed you yesteday!

Cheryl--I saw your post last night. I really try to get to bed my 10pm, 9:30 is even better to be able to get up at 5, but not always possible.

Have a great day all!
Gin:)
 
Hi All!

Today I had a nice variety. I did the warmup, deadlifts, stability ball portion and stretch from PLB. I used 30-36-40# for deadlifts. The stability ball portion is still a challenge (although not too bad). I always seem to have to take a rest after the first side of outer thigh lifts on the ball. They get me every single time. Then I did the Hips, Thighs and Buns workouts from Denise Austin's Hit the Spot Pilates. They were 10 mins. each. Then I did Core Max #1 (this wasn't too bad. Levitation holds were much easier. Ever since I did David Swenson's yoga workouts and did them in lotus position they were much easier and I had the right placement for my hands.) I'm not really into Denise Austin that much but this is a good DVD. It's also got 3 ab routines and a bonus challenge which incorporates all 6 workouts.

Gin - Hope you have a nice visit with your mom and that she's back to normal. Good work on PLB. I previewed the Pure Strength upper body routines and Deanie was right. They are much better than the Legs/Abs workout. I'll write a summary in a little bit.

Deanie - What workout did you do today? Hope it was a good one.

Tracee/Cheryl - Sorry I missed you guys yesterday. Hope you have good workouts today.

Cheryl - Sorry about all your problems at school. Hope you can work them out. I usually get to bed by 11 and am up between 5:30 and 6.

Marcy
 
Hi guys. Sorry I missed checking in yesterday. I always seem to miss the days where you guys chat a lot. :-(

Today I did LIC cardio + the blasts add on. I went into the workout thinking that I wasn't going to do the add on but once I got about halfway through the workout I knew I could do it. Ha! I really like this cardio and don't find the blasts too difficult so I think that's why I like it.

Cheryl - Sorry to hear about your issues at school. I always hated group projects and luckily didn't have too many classes that required them. I know they think they are imitating the real world but it's never been like that where I've worked. I'm another early morning exerciser and I have to get up at 5:00 and start right away in order to get it done. I need to go to bed earlier but it's usually between 10 and 11 before I fall asleep.

Gin - Have fun visiting your mom. I hope you're able to check in with us. You are an inspiration to the rest of us when you take your workouts on the road. Are you getting excited about the roadtrip? Are you and your husband staying in one of the same hotels as the other participants?

Marcy - I don't think I could ever do a Denise Austin workout no matter how good it was. There is just something about her voice that grates on my nerves. I can't change the channel fast enough when I see her on tv. Ha!

Deanie - Hope you are having a good day. Do your kids go back to school after labor day?

Tracee
 
Hi Again -

Tracee - Welcome back. Glad you had a good workout. I hate to say it but LIC is my least favorite of the last series. The choreography was quite boring for me but I actually did like the bonus cardio.

Gin - As promised, here's a breakdown of PS upper body workouts:

Chest, Shoulders & Triceps

Chest

Pushups - Decline (feet on step) or on the floor - 2 sets of 12 reps
Bench Press - Set 1 - 16 reps with light weight
Set 2 - increase weight and do 10 reps
Set 3 - 10 reps
Incline Bench Press with Barbell - Stay heavy. 2 sets of 10 reps
Incline Bench Press with Dumbbells - 1 set of 10 reps
Dumbbell Flys - (lighten weight) - 1 set of 10 reps
Superset of Flys/Presses - 1 fly (2-2 count) and 2 presses - 10 reps

Shoulders

Arnold Press (palms face you and rotate at the top) moderate to heavy weight - 3 sets of 10 reps
Seated Clean & Press - (front raise & overhead extension, light weight, Cathe used 8#) (move was similar to GS BS&B but you stood and did with a barbell) - 2 sets of 8 reps
Standing Side Lateral Raise (moderate to heavy weight) - 2 sets of 10 reps
Reverse Flys (light weight) - 2 sets of 10 reps
Seated Side Lateral Raises - 1 set of 16 reps

Triceps

Close Grip Dumbbell Presses (heavy) - Set 1 - 12 reps, Set 2 - 10 reps, Set 3 - 8 reps
Dumbbell French Press (moderate weight) - 2 sets of 10 reps
Cross Body Kickbacks (Cathe used 8#) - 2 sets of 10 reps for each arm
Dumbbell French Press - 1 set of 12 reps
Dips with 35# barbell - 2 sets of 24 reps
Stretch
Workout ended at 37:50 minutes.
I think I like this one. Gets a lot done in a short amount of time.

Back, Biceps & Abs

Back

T-Bar Row (light weight) - 1 set at 16 reps
T-Bar Row (heavier weight - 3 sets of 10 reps
Bent Over 1 arm rows (increase weight) (underhand grip) - 3 sets of 10 reps
Shrugs (not too heavy) - 2 sets of 20 reps

Biceps

Barbell Curls (heavy) - 2 sets of 10 reps
Alternating Seated Hammer Curls (mod. to heavy weight) - Set 1 (20 reps), Set 2 (24 reps)
Negative Curls with barbell (up 1, down 3) - 2 sets of 10 reps
Seated Concentration Curls - 2 sets of 12 reps

Abs

Crunches
R leg in and out
Lift and lower with leg extended
Repeat on L leg
Crunches - pulse up for 3 counts and lower (8 sets)
Climb rope - 12 reps
8 singles with ankles crossed
Reverse crunch - 12 reps
Squeeze and hold in reverse crunch - 6 reps
Single reverse crunches - 8 reps
Reverse crunches with pules - 4 reps
Crunches - 8 singles
Bicycles - 16 reps
Swimming - 16 reps
Double arm and leg lift - 8 reps
Swimming singles - 16 reps
Doubles with folded arms - 8 reps
Stretch
Workout ended at 42:25 minutes.
I think I like CST better than this one but I still like this one too.

Marcy
 
Hi all~

I can't believe its 11:40 and this is my first opportunity on the computer. Lots of errands and a 10a.m. appt. this morning:)

Anyway, I did PLB today and used dumbells and the barbell. I used 2 15#db for 30# and then changed the bbl for 35 + 40#. It worked much better. I usually go heavier, but today I stayed with Cathe.

I previewed tomorrows SS upper body, and I don't know what weights to use!!! I think since we are doing 2 sets, I will go down 1 weight from what Cathe uses(i.e.- if Cathe does 15#, I am going to do 12#).

Marcy~ your workout looked good today. PLB stability ball work always gets me too! Lately I've been able to do the whole thing on the ball, I used to have to do the last side of outer thigh work with out the ball. I agree with your assessment of PS CST and BB. The back biceps are not exciting, but diff excersises are good once in a while. Since you did the SS upper body last week, what do you think of my plan with the weights? or should I just use the same weights as Cathe?

Gin~ I hope you have a great visit with your parents! We'll miss you!

Tracee~ I did that workout yesterday and really enjoyed it! LIC is my 2nd fav. dvd of the new ones.

Cheryl~ I try to go to bed about 9:30ish, and get up at 5:30- during the school year. In the summer I go to bed about 10 and get up about 6:30 to workout.


Deanie
 
Deanie - Just to use as a guide, here were the weights I used in SS (I think I matched Cathe for most, preacher curls she used 25#):

Deadlifts - 40#
Bench Press - 40#
Lat raises on ball - 5#
Pullovers on ball - 15#
Incline Chest Flys on ball - 15#
Rotator Cuff - 5#
Seated Overhead Press - 15# (I only did 10 reps of this but I think it was a 16 rep exercise)
Preacher Curls on ball with barbell - 26# (didn't do bonus reps)
Lying Tricep Extensions on ball - 12#
Rear Delt Flys - 5#
Concentration Curls - did 12# for regular set and 10# for bonus set (didn't do all bonus reps 2nd time)

If you don't mind, do you remember what weights you used in PS?

Marcy
 
Hi Guys

I forgot to mention I did LIC abs today too. I think they are my new favorite ab work. A shorter ab workout, and it gets sooo much done.:)

Thanks Marcy~ It looks like you did the same weights as Cathe.

Here are my weights for PS (I didn't include Legs, but can if you want~ I know you usually don't go heavy)

chest:
bench press light: 25
bench press heavy: 50
incline: 20# db
incline fly: 15#db
super set: 15#db

shoulders:
arnnold press: 15#
clean and press: set 1 8#, then 5#
standing side lat: 10# first set, then 8
reverse flys:5#
seated laterals 5#

tricep
close grip press: 15#
db frenc press: 10
cross body kickbacks: 10
db french press: 8
dips with 30# bbl

back:
tbar rows: 45#
bent over rows: 50#
one arm rows: 25(although since the X, I could prob. go up)
shrugs:8# (she recommends not to go heavy)

biceps:
bb curls: 35
seated db curls: 12
negitive curls: 30
concentration curls: 12

I like the series, its good for a change. I've also done a rotation: one body part a week, one body part a day, where I've paired it with GS and it was great! (i.e.= day 1 GS chest/PS chest; day 2 GS back/PS back, etc.)

Its been a long time since I've done PS, but I think these weights are accurate as a start off point, if I were to do a 3 week rotation. I hope this helps:7

Deanie
 
Thanks, Deanie. This helps. I also like LIC abs. Aren't those banana moves great? Kind of reminds me of Core Syn.

Marcy
 
Gin - I still think you still have a ton of energy :)

I did my P90x legs and BM2 abs...it was good. I felt better about the abs. I had some trouble with the one leg wall squats (don't remember that being a problem before...hmmm...) but I still did good

One question about the thread...does it matter who starts it? I like to post after my morning workouts, but there is never anything up yet...must be time zones. Is it ok if I start a thread?

CC
 
Hey Marcy,

I was wondering if you liked D.Austin's workout. I don't really like her myself, but doesn't mean she can't have some good points :) I can't do those levitation holds to save my life! You know where Cathe says "you're probably wondering how we do this" and she's kinda bouncing...that's me :+ Maybe one day...haha!

Awesome job though! I can't believe all you do and go to bed at 11! I'm dead by 10 :)

Thanks...about school. I think it'll workout, as long as everyone opens their minds when we meet... we'll see.
 
Tracee - my soul partner in working out!!! I feel like we're both at the same point. Probably not, because you've been doing this longer, but that's how I feel :) Hope that isn't a bad thing for you.

Great job on LIC. I actually felt the same way and I was also going to lower my step, but I didn't and I made it through! See, we're alike :)

Thanks about school...somehow their 'real life' situations never seem to match the real world. I mean, what's all this about APA writing styles anyway...people at work can barely write anyway, so why do we have to learn it??? One of the many mysteries of the universe.

Can you tell I'm avoiding my homework...haha!
 
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