Deanies Rotation Check In * * * TGIF!* * *

deanie

deanie

Cathlete
Good Morning Girls!

Today was Cardio Fusion (any mix) and LIC abs. I did the all step premix and fast forwarded thru LIC step- but kept the blast (wasn't in the mood to do it). I forgot how great LIC abs are! The begining excersises and the banana hold was great! I wasn't really in the mood for cardio, and this ended up being a fun workout.

Today I work 9-12. Seems like 1/2 a day:). Its wonderful just having to get my tea ready in the morning.

Here is the final day 1 week 5-7. I rearranged some things, like if I'm doing pushups from HSTA, I'm going to do the shoulders and tri. from there too. (Next post) I will post the entire rotation the first week of April, so we are all on track. I promise I will NOT work on it again!! (unless today Marcy says I need to fix something today):*

Gin- Good Luck today!! I hope you make it to the road trip!!! I hope you had/are having a nice visit with your son.

Tracee/Marcy- have a fun workout today.

Next week I will follow your last week of your rotation, just inserting PS for GS.

Have a great day all,
BBL,

Deanie
 
Weeks 5-7
Day 1
3 in 1 pushups (4 wide pushups, 4 military (feet together), 4 standard (12 reps in all)
PS: Arnold press
dips

Dive bomber pushups (Drill Max)
inverted shoulder press from Push Pull
Side pushups (HSC, cycle 1)

HSTA: Side to side pushup- (cycle 5)
DB rear delt flys
Tri pushups on the high step

Dive bomber pushups
"Fonz" move (Push/Pull)
lying triceps extension

HSTA: Side to side pushup (cycle 5).
One arm DB lateral raise
One arm dips on the high step


One arm balance pushup- Perform pushup, then twist up with one arm to perform one arm balance. Look at the thumb of your skyward arm. Hold on for a beat. Come back down and repeat on other side. Do one pushup between each balance
PS Clean and press
Dumbbell French press

PS: Decline pushups
Arnold press
Close grip press

GS: standard push up
Standing laterals with band
Kickbacks with band
When I do the dive bomber pushups and the 2 excersises with them, I won't be using the dvds, I'll be doing them on my own. We'll see how that goes....:)

Thanks again-
Deanie
 
We were starting the post at the same time!
Deanie--My DS ended up driving back to school from the airport (3hour drive at midnight!!) so I didn't get to see him, but know he made it home safely.
My DH is going to try to register for the RT for me because I will be at school.

I'll be back this aft.
Have a great day!
Gin
 
Good morning. Today I did S&H Legs & Shoulders and I had a really good workout. The only one I didn't increase in weights was the overhead shoulder press. Those are really hard for me. I managed one full set with 12's and could only do 4 reps in the last set. But other than that I felt real strong today.

Gin - Sorry your son didn't stop for a visit but I'm glad he made it home safely. Good luck with registration today, I hope your husband gets a spot.

Deanie - I certainly hope the new rotation isn't as hard to do as it looks like it was to put together. Ha! :)

Marcy - Hope you have a good workout today.

Tracee
 
Good morning:

This morning was S&H Shoulders, no legs for me. After yoga yesterday morning and dancing last night, I felt I gave my legs enough of a workout. It's been a long time since I did this workout (7/23/06 to be exact). My weights were:

Dbbl front raise: 10# first 2 sets, 8# 2nd set (went up 2# on 1st 2 sets)
Dbbl side raise: 10# 1st set, 8# sets 2 and 3 (went up 5# on 1st set, 3# on sets 2 and 3)
Posterior delt raise: 8# all 3 sets (went up 3# on 1st set only)
Dbbl Seated Overhead Press: 15# 1st set (7 reps), 12# 2nd set (5 reps) 1 rep with 10# and then gave up!
Dbbl External Lying Rotation: 5# both sets

Tracee: I have trouble with overhead press too. Great work on increasing your weights.

Gin: Glad your stress test went okay. I didn't think you were going to have a problem. Sorry you didn't have a vist with DS but glad he got home safely. Thanks for the yoga info. I'm thinking about getting Power Yoga Level 2. I was also looking at Power Yoga Level 3: The Ultimate Challenge. I really hope you get to go on the Road Trip. Is DS going to go with you or are you going to brave it on your own?

Deanie: Glad you had a fun workout. I like to skip LIC step too except for the bonus cardio. I've almost considered trading this workout but I like the strength and ab work so I'm keeping it. The new Day 1 of Weeks 5-7 sounds great. I won't change anything else.

On Back & Biceps workout Weeks 5-7, Day 3, the manual says that since this is a "no repeat" workout, the last 3 reps should be difficult.

The only other workout I don't know if you want help with is Core Synergistics. This is not like a regular core/ab workout. It's more a workout to stabilize your core and strengthen the lumbar spine and trunk muscles. Do you want a rundown?

Have a good day everyone.

Marcy
 
Tracee- way to go on the weights. Its better to increase so.. good job!

Gin- I am crossing my fingers.... did you get in??????

Marcy- your shoulders are strong!!!LOL I thank you again for the help with the rotation. It ended up being harder than I thought it would, but I think/know it will be worth it:) I think for the core synergistics I could do pilates- what do you think? I don't know when this workout is actually done- rest week? I have a pilates tape from the Pilates Instit. in NM, and a The Method Pilates tape, a Crunch Pilates dvd, and a reformer do you think any of those would work? I'm hoping yes ;-)

Deanie
 
Hi Deanie!

Core Synergistics is done on the rest week (day 5). I'll give you a rundown of the exercises and you let me know if you want further explanation:

1. Stacked Foot/Staggered Hands Pushup
2. Banana Roll
3. Leaning Crescent Lunges
4. Squat Run (without running - using light weights moving arms back and forth in squat position)
5. Sphinx pushup (resting on forearms and pushing up to straight arms)
6. Bow to Boat
7. Low Lateral Skaters
8. Lunge & Reach
9. Prison Cell Push-up (jump back into plank, do a pushup, bring in right knee, do another pushup, bring in left knee, do third pushup, then jump or step to standing position)
10. Side hip raise
11. Squat X-Press (squat to wide shoulder press (so body forms an "X"
12. Plank to Chaturanga
13. Walking Pushup
14. Superman Banana (start with superman and roll over to do banana)
15. Lunge Kickback Curl Press (light dbbls, step forward into lunge, do a kickback, bring arms up to do a bicep curl and go straight into military press and then down to reverse curl, when weights are down, step out of lunge and repeat to other side.)
16. Ballistic Stretch (shakers)
17. Reach high & under pushups (combine a standard pushup with a one-arm balance reaching top arm under body, near waist as far as possible, extending hip and butt into the air and then return arm to top)
18. Steam Engine (with feet shoulder width apart, clasp hands behind head, keeping elbows wide). Alternate left elbow to right knee, while focusing on keeping head and chest up. Go from side to side. (It's like doing bicycle crunches while standing.)
19. Dreya Roll - From standing position, squat down and place hands on floor. Roll from buttocks to back and kick legs straight up in air, keeping hands and forearms on the mat alongside body. As feet come back to the floor, roll up and thrust arms forward to stand up. Try not to push off with your hands.

I've heard of a reformer but I don't know what it is. I know it's used with Pilates but that's it.

I'm really curious to see how much stronger we all get after this rotation. I never really thought I was strong with shoulders but I usually do go heavier than Cathe for them. Thanks for the compliment.

I hope Gin gets to go on the road trip. I read they might get a bigger place next time so they could possibly accommondate 300 people or have more than one road trip a year. Kathryn even asked if she'd do a traveling road trip. That might be interesting.

Marcy
 
Hey Marcy- thanks so much- I think I will stick with the pilates stuff, but I will print out the above list. A reformer is a machine where you do pilates excersises. I also like LIC strength and abs. Next time I do LIC I was thinking of fast forwarding to the finished product of the cardio doing that, and then the blast and then the strength training. Just not sure when that would be :)

When I first heard of the road trip, I actually thought it WAS Cathe traveling and us staying where we lived. I would be much more into that, but I do like the idea of meeting other people from the forum. I can't believe it sold out in 3 1/2 min!!!!

Also, on a sorta unrelated topic... I wonder how this road trip will affect (effect) the release of the new workouts? I wonder if the next new workouts will be before the road trip and the boxing one after. I'm looking forward to both.

I will be checking in this weekend----
Have a good one

Deanie
 
Deanie,

That's a good question about the new workouts. I know she said in the Road Trip post that she was going to be giving previews of the new Ipod workouts. I didn't even know she was working on these although I'm really not interested in Ipod workouts even though I have one. I need to see the workout, not just hear it although I have been intrigued by all the iballet talk. They sound really intense. I wonder which series Cathe is going to do first. I really want her to do another advanced step like Rhythmic Step. Although I'd love an S&H II or CTX with heavy weights like what was mentioned in the suggestions forum. I don't have CTX but I was considering getting it but I'm in no rush at the moment since I have 90 days of the X to do first.

Maybe we can all do the road trip next year. I'll be farther away but maybe she'll do it someplace else. Her gym sounds really nice though. Maybe I'll have to take a small road trip myself and take a class there before I move.

Have a nice weekend.

Marcy
 
Good Afternoon Ladies!
My sweet DH registered for me while I was at work and I got in at #93. I cannot believe it sold out so quickly. I had a feeling it would go fast, but 3 1/2 minutes?? I'm so excited, just wish you guys were going also. My DH is planning on going with me and we would stay in the area longer and vacation. What is close by?

Deanie--Glad you enjoyed Cardio Fusion. That is a tough one. How was school today?

Tracee-- Glad you enjoyed S&H Legs and Shoulders. I must be a day ahead of you.

Marcy--Let me know if you purchase Power Yoga Level3. Have you heard of Kristin McGee yoga? I saw her dvd at Half Price Books for $7 and just wondered.

Take care!
Gin
 
Hi Gin,

Congratulations! You're so lucky. I'm so happy for you (and jealous.:-( :-( ). I'll be there with you in spirit. You have to tell us ALL the details. I'll let you know if/when I get Level 3. I'm really catching the yoga bug. Yes, I've heard of Kristin McGee. She does MTV Pilates Mix and power yoga, I think. I've heard she is good. There are other posts in Ask Cathe and OD on what activities there are to do in the area.

Marcy
 
Congrats Gin on getting in on the road trip. I can't wait to hear how your experience was when you get back. I think you are a day ahead of me on the rotation but that is because I mix the rest days around to fit my schedule so I haven't been sticking to it exactly as written.

I hope you all have a great weekend. I might have time on Saturday to check in but probably not Sunday. Talk to you later.

Tracee
 
Gin- I'm so excited for you!!!!:) I know you'll have a great time! Your DH is a keeper!! That was so sweet of him!!Philadelphia is only a hop skip and a jump away. There is the art museum, Franklin Institute, historic areas and tours,a baseball stadium (I forget the name)and the Philadelphia zoo, and you have to get a steak sandwich- Philly is known for their steak sand. and pretzels!!!


Deanie
 
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