Deanie's Check-in Sunday, 3/18

[marcy]

Hi everyone!

Can you believe I'm starting this thread? I couldn't sleep so here I am. I have tried my Door Gym and it works on my bedroom door. I can almost do one pullup. I guess that's a good start. At least I don't have to cart one more piece of equipment around. I can just leave it in my closet. I'm so glad it's going to work out. I'm going to try and get in S&H Chest & Back today. My shoulder is much better.

Deanie - I'm still thinking about Debbie's rotation for after the X but I think we have time before we decide. I just did a preorder with Tracey Staehle for her new Sweatfest Series so I might want to try them when I'm done with the X, but I'll let you know. BC and all the Gym Styles seem like a lot in one week so I would definitely go lighter with BC.

Gin - I do think you might be adding to much cardio to Debbie's rotation. From what I've seen, endomorphs need more cardio than anyone else but if you're more meso, I'd go with less. I actually do the best with heavy lifting, less cardio and clean eating. My body fat dropped to its lowest so far since I've been eating cleaner this week. I'm so much better when I keep a food diary. It just keeps me in check.

Tracee - If you're still able to put in 5 workouts a week with your busy schedule and kids being sick, then you're doing great! How is your DS today?

Hope you all have great workouts today. I don't know if I'll be on later but if not I'll talk to you tomorrow.

Marcy

 

[deanie]

Good Morning Marcy and all who come after!

It was so exciting to see the thread already started! Today was MIC for me. WOW was this hard! I haven't done the whole thing in a really long time and wow was it hard!!:+ All the going over the step (the long way) over and over was the hardest for me. By the time we got to the intervals my water bottle was almost empty!! But I made it thru, so Hooray! I do MIC on an 8"step so not only was it cardio, but I think I really worked my legs too (and abs with the intervals).

I am going to do BC with lighter weights (thanks Gin/Marcy). I set my BB for 30# for the legs in the first section. I also am going to do it with the premix, everything but abs, and do the abs after. I think its harder that way and flows better. Not so much on the floor and then up to do cardio.

Marcy- Hooray!!! }( for your almost one pullup! I'm glad your shoulder is better. Have fun with S&H today! I hear you about the rotation after the X, we have plenty of time.

Gin- I will post the updated faux X after this post, so it will be easy to print out. Have fun with DM today.

Tracee- hope all is well at your house!

Have a great day everyone!

Deanie

 

[deanie]

Here is the final version for us for the faux P90X rotation:
If you don't want to do all the different pushups, you can alternate: standard, decline, divebomber

there is an alternate day one weeks 1-3 using PP at the end:

Faux P90X rotation using Cathe
Push ups to failure
Weeks 1-3
Day 1 GS chest, back and abs use GS BSB and pause after each back exercise
Standard push up
Dumbbell row
Decline Push up
1 arm row
Wide fly push up
T-back squeeze with the band
Decline push ups
BB pullover
Diamond pushups- from pushup position; bring hands together so thumbs and index fingers touch. Align hands directly below heart. Elbows will flare out during pushups.
Back extension
Dive bomber Push ups (drill max)
Back-side rotation

Dumbbell row
Standard push up
1 arm row
Military push up
T-back squeeze with the band
Wide fly push up
BB pullover
Decline push ups
Back extension
Diamond Push ups
Back side rotation
Dive-bomber pushups
Coremax alternate 1, 2 and tough abs

Day 2 Imax rotate using 1, 2, 3

Day 3 SS Upper Body Blast premix
Shoulders, bi, tri sets 2A and 2B warm up and ff to 24:08
Overhead press
Preacher curls
Extension

Overhead press
(Substitute hammer curls) Preacher curls
Extension

(Rewind and do again)
Overhead press
(Substitute DB crazy 8’s) Preacher curls
Extension

Rear delt flyes
Concentration curls
See/saw

Rear delt flyes
Concentration curls
Kickbacks
(rewind and do again)

Rear delt flyes
Concentration curls
Kickbacks
Repeat all again
ME/MM/BC abs: alternate

Day 4 Yoga
Day 5 B&G leg blast premix- w/o heavy weights, L&G, LM blasts only & KM leg drills
Day 6 KPC or CK
Day 7 off

Recovery weeks 4, 8, & 13
Yoga
Coremax (2 segments) or Pilates
Stretch
KM boot camp
Pilates
Yoga
Off


Weeks 5-7
Day 1 PS chest, shoulders and tri and abs- use mix and match
Decline pushups (3 sets)
Arnold press (2 sets)
Close grip press (3 sets)
Bench press (1 set light, 2 sets heavy)
Clean and press (2 sets)
Dumbbell French press
Flye (2 sets)
Standing side laterals
Cross body extensions
Incline chest press
Reverse flyes
Kickbacks
Incline chest flyes
Seated laterals
Dips with barbell in lap
15 min ab work of choice

Day 2 Imax 1, 2, 3

Day 3 PS back and bi and abs
T bar rows (3 sets)
Bent over rows (3 sets)
Barbell curls (2 sets)
Seated dumbbell curls
Shrugs (2 sets)
One arm rows (3 sets)
Negative curls (2 sets)
Concentration curls (2 sets)
Coremax alternate 1, 2 and tough abs

Day 4 Yoga
Day 5 B&G leg blast premix- w/o heavy weights, L&G, LM blasts only & KM leg drills
Day 6 KPC or CK
Day 7 Off

Weeks 9 & 11
Same as weeks 1-3

Weeks 10 & 12
Same as weeks 5-7

---------------------------------------------------------------------

Using Push/Pull instead of GS for weeks 1-3

Day 1 PP Upper body 2 sets Premix Chest/Back
Chest bench press
BB dead row
Chest bench press
BB dead row

Chest flye on ball
The Fonz
Chest flye on ball
The Fonz

(input-standard/decline pushups) inverted shoulder press
One arm row
(input-standard/decline pushups) inverted shoulder press
One arm row

Repeat again
Coremax alternate 1,2, and tough abs



Deanie

 

[TXGin]

Good Morning!

Today was Step Blast. I have GOT to drink more water. I was getting a little light headed during that workout!:-( DM will be saved for another day.

Marcy--Glad you were able to use you new Door Gym and that your shoulder is better. I'm sure that if you can do 1 pull up, that's one more than I could do!! Clean eating or eating a little less may be my key, but I really think I may be more of an endo-meso than a meso-endo. WW food journal starts today.

Deanie--Congrats on completing MIC!!:7 I haven't tried that one and now I'm not sure that I want to after reading what you thought of it.}(
Thanks so much for posting the faux P90X rotation. I now have it printed and ready to go!!

Have a great day!
Gin

 

[marcy]

Good afternoon all!

Haven't done my workout yet but I'm glad you all enjoyed yours. I shoveled twice yesterday and checked a calorie burn calculator and it said I burned 337 calories so I guess I had a workout yesterday.

Deanie - MIC is still the toughest cardio for me (especially the hi-lo). I don't really care for the step portion, kind of boring for me but when I do it, it's also on an 8" step. I have to admit it finally got a little easier for me the last time I did it. Not quite so much of a dread factor. I guess I'm getting in better shape. I just did it a couple of weeks ago (remember my hi-lo mish-mosh with Low Max blasts). Do you watch Dancing with the Stars? It starts tomorrow night. They actually came out with a Dancing With the Stars workout which I might wind up getting. I really have to stop buying new workouts. I was also really looking at the Classical Stretch series. After this week, I really feel like I need some good stretch workouts. My hamstrings are still store.

Gin - Glad you're starting a food journal. I think it will make a world of difference. I hope you will be able to join us for our rotation next month.

Tracee - Hope you're having a nice day and that your DS is feeling better.

Enjoy the rest of the day.

Marcy

 

[deanie]

Okay, I was just looking thru the forums and came across this article. This was me about 6 months ago. I lifted weights, but not really heavy, I was afraid to go heavier than Cathe. I am still constantly amazing at the amount of weight I can lift(and I love it}( ). So Gin, read this article, I think it will answer some ?'s you have.
http://www.thinkmuscle.com/articles/volk/women-iron.htm

PS I also am a meso/endo and was always toned, till I started lifting, now I am defined! (also trying to eat as "clean" as possible)

Deanie