Deanies Rotation Check in 3/12

deanie

Cathlete
Good Morning Chickas:)

I am surprisingly in a good mood- I think its lack of sleep. My DH left at 3:15 a.m. for the airport, stopped at the ATM machine, and the machine ATE his card!!!x( x( So of course he came home, woke me up and I had to give him my card!!! Now its 3:30 and I can't get back to sleep thinking about all the stuff I've got to do today....I finally fall asleep and 40 min. later, the alarm rings. Time to workout! I did hit the snooze, and that cost me:) I was late getting downstairs, so I did Imax 2 Blast Mania premix, and fast forwarded thru some of the cool downs! It actually was a fun workout. I came up by 7, started the laundry, started my steel oats, and jumped in the shower. Reading over this I reallize, I don't need cafine!, stress will hype me up:)! Before work today, I still have to go to my DSs school and drop off info, and now to the bank and find out about my DHs card! Work is 9-2 for me today!....then drum lessons at 4:30 then I get to make dinner......maybe I can collapse after the kids are in bed!LOL!!!


Yesterday, both my "techie" brothers tried to help me with getting the disc burnt, it can be done, but it is intense and a long processs, so I am not doing it:) I actually pulled out Push pull and Super sets and worked up something from them... Marcy - let me know what you think.

Have a great day all

Deanie:)
 
I wanted to put this seperate, easier to print just this:

I put an alternative day 1 weeks 1-3 at the end....
let me know what you think....

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

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
 
Hi Deanie and all who follow:

Last night I did B&G stability ball abs. I really like this ab workout but it didn't seem that intense to me anymore. I think the ankle weight abs were a little more intense. This morning I did B&G but a shortened version:

Warmup, deadlifts, forward hammer punches, deadlifts on weights, side hammer punches, lunge/squat combo (no weights), firewalkers, stability ball work and all ankle weight work (this was the toughest part) and stretch (I love the stretch on this workout). I'm still trying to do non-weighted leg work but find it just as effective.

Deanie - Glad you're in a good mood after all you went through this morning. I'll have to look over your SS/PP rotation a little later; I'm about to go into a meeting.

Gin/Tracee/Jennifer - Hope your have a good day and have great workouts.

BBL.

Marcy
 
Good Morning!

Today was UBP, Core Max (section with stability ball) and B.Kest Tone Yoga. I am leaving to go to visit my parents until Friday so I will have to slightly revise the rotation. Tomorrow is KPC (it's on FitTV!) and run/walk, Wed. is B.Kest Sweat Yoga and Thurs. is Cardio Kicks (1st time to do that one).

Deanie--Your day has worn me out just reading about it!!;-) Hope the rest of your day goes well and you have plenty of energy.
I miss doing SS/PP, so glad you worked that into the rotation!

Marcy--I did B&G yesterday and am very surprised I am not sore. Perhaps that will come later!;-) What is your fav. ab workout? Mine used to be from C&W. Haven't done that one in a while. Which section of B.Kest's do you like best?

Tracee and Jennifer--Hope you have a good day and a good workout!

Take care!
Gin
 
Hi all. This weekend was crazy and I didn't have any time to check in and today is much the same. I just had to stop in quick though so you didn't wonder if something had happened to me. :)

Our family drama continues and now my husband has strep for the second time. I'm sure my son who has had it three times already will get it again because he's done with his medicine now.

I am going to stick with the rotation though because exercise is the only thing keeping me sane at the moment.

Have a good day!

Be back when I can.

Tracee
 
Hi again!

Tracee - I'm so sorry for what your family's going through. I hope they get better soon.

Gin - Hope you have a good visit with your parents. I really like the ab workout on KPC (and the music). I also like Core Max 1 and 2. I didn't really get sore from B&G either, only right after the workout but I've been fine today. No DOMS. I had more DOMS from GS Legs. The abs from C&W used to be killer for me. I haven't done that one in a while though because I used to do it from Fit TV and I don't have IMAX 2/C&W. I hate jackknifes. I'm not sure which one of Bryan's I like the best. I like them all but I haven't done each of them enough to really decide yet.

Deanie - To answer the question you posted in Ask Cathe, I think Push/Pull and Supersets are endurance based. I think the only two that are really muscle building are Slow & Heavy and Gym Styles. The last time I did SS, I remember the concentration curl sections seemed to go on forever. I really like these two workouts but I never seem to get to do them enough. There definitely aren't enough abs in these for me.

Marcy
 
Hi all still awake ;-)

Gin- I like PP/SS also. I think the premixes are better than the actual workout as is. My favorite abs are: I can't pick just one- B&G stability ball, SJP, PUB I think in that order. A fun ab mish mosh is KPC/SJP! How did your hair turn out?

Marcy- I love B&G. The legs blast premix is good- alot of no weight work(well,some but not a lot) Thanks for looking over the rotation. I actually think this is the best one yet, since its using premixes, that are already what we are looking for!

Tracee- I can not believe your DH has strep!!!:eek: Maybe you can just call your dr. and tell him and he will call in a prescription for your son!!

Have a good day all-

Deanie:)

eta: Marcy- I think we posted at the same time, I thought PP/SS were endurance, but I wasn't sure. I think using them and then PS we should still get definition. Don't you think?
 
Hi,

Deanie - I forgot to ask you - what is "The Fonz"? I think your rotation might be okay. Just thought I'd tell you (I think I mentioned it before) that my DH said I looked like I lost all my definition when I did the Jari Love rotation and hers was endurance based. I don't know if it would be the same for you since you're meso rather than ecto but though I would mention it anyway.

Marcy
 
Deanie:

Cathe answered your question. She said depending on how much weight you use, it could be strength or endurance.

Marcy
 
Thanks! I just saw it:) I'm planning on going heavy so I think its good for the rotation. I'm going to follow the one above, using GS on day 1, and SS on day 3 both in weeks 1-3! VERY (if I knew how to underline very I would) happy the rotation is done and ready to go.
}( Big sigh of relief :)
Deanie
 
Okay Marcy- I am a bit scatter brained today:) - I just saw your other post. The Fonz is the excersise where Cathe and crew are on the ball on their abs, knees on the floor and they point their thumbs up and lift their arms back (so you're squeezing your back). Its a back excersise, and thats how its listed in the mix and match feature. I agree that I am more defined with heavy lifting than muscle endurance, but I plan to go heavy, and was thinking of just doing 8-12 reps only even if Cathe keeps going. I'm only doing SS on day 3, and only added PP as an alternative incase Gin/Tracee/Jennifer didn't want to pause and ff after every back exersise. Hope that all makes sense! :)

ps-I was thinking after all this lifting for so long, when the faux X was over I would do Cathes Feb rotation, which is muscle endurance.
Oh well, I have a while for that, and may change my mind.:)

Deanie
 

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