Deanies Rotation Check in Wednesday 3/28

deanie

deanie

Cathlete
Good Morning Everyone!

Today was PS back and biceps and abs. It was a good workout I used heavy weights and the workout was a total of 41 min. I forgot how much I like PS. Cathe uses some different excersises and I like the 10 reps!

Today is a fun day for me: I'm getting my hair cut and highlighted and returning some clothes I bought on Sunday (hopefully exchanging). I bought some tops in reg. not petite and they don't fit right, maybe they got the petites in and I can just exchange.

PS Back and Bi
T bar row 1 set 20#, 3 sets 40# (Cathe does one light set first)
bent over rows(barbell) 3 sets 50#
one arm row 3 sets 25#
shrugs 2 sets 10#
BB curls 1 set 35# 1 set 30#
seated db curls:
hammer curls 1 set 12#
hammer up/curl down 1 set 12#
concentration curls 1 set 15#, 1 set 12# (Cathe does 12 reps each, I did 10 reps)

Marcy- I double checked and yes, the last post of the X rotation (yesterday) was the one you signed off on. The one on Monday, I just changed day 3 of weeks 1-3. Also, yesterdays does not have the changes you mentioned but I am happy to include them.

Tracee/Marcy- hope you enjoy Low Max today

Gin- hope you have a fun workout!

Later-

Deanie
 
Good Morning!
Today was GS BSB, LIC abs, yoga class and run/walk 2 1/2 miles. I am ready to go back to bed:p , but I have a busy day off!!

Thank you ladies for the helpful suggestions. I have a WW mtg for the monthly weigh-in and I am right on the border on my goal weight. It depends how much water I drink between now and then and how their scale differs from mine!!

Have a great day/workout and I'll BBL.
Gin
 
Good morning ladies. Today was LowMax and I loved it. I think this will be on the top of my favorites list. I don't think I've ever done the entire thing before and after the first three intervals I wasn't sure I'd make it to the end but then it seemed to just go by quickly. I like it when it feels like that. I also did it on an 8" step which I've always been reluctant to do.

I hope you all have great days.

Gin - you seem to have a great variety in your daily activities which is great.

Marcy - did you get to enjoy your nice weather? I didn't get much time outside yesterday and by the time I got home the thunderstorms were rolling in. :-( Oh well, there are more nice days to come.

Tracee
 
Good morning! Warning: Long post.

Today was Low Max for me. I really enjoy this workout except for one thing - the endless repeaters. I really love the step choreography and the blasts are okay (music's good too) except the third one is a little long with the dynamic outer thighs and those 15 knee repeaters. I burned 542 calories today.

Tracee - Glad you enjoyed Low Max and that you did it on 8". Yes, I enjoyed the weather yesterday. I was actually able to sit out on my front porch last night with no jacket. I love no jacket weather. It's still supposed to be sunny for the next few days although not quite as warm.

Gin - After all you did today, you could probably use a good 3 hour power nap. Good luck at your WW meeting. If you want to try Jari Love, I would suggest Ripped to the Core. The compound exercises really give a good cardio effect. My heart rate stays in the zone for about half the workout.

Deanie - Wow, you really did go heavy! 50# is awesome. 4 sets of T-bar rows sound like a lot but I guess with only 10 reps a set it's almost like GS with 12 reps and 3 sets. I think your "X" rotation is going to be great for you. The more I see what you do with PS, the more I think I'll like it. Are you getting a new hairstyle or just a trim? I need to get my hair highlighted as well. It's been a year since I did it. I went to Ann Taylor yesterday. I tried on a white top in a size 0 and it fit perfectly. I tried 0 in the pants but they were a bit snug so I'll try on 2s next time. I like shopping but I hate trying on.

Now, drum roll please....

This is what I found that I signed off on for days 1 and 3 of Weeks 5-7:

Weeks 5-7 day 1

3 in 1 pushups (4 wide pushups, 4 military (feet together), 4 standard (12 reps in all)
Arnold press
dips

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

Side to side pushup- (these are in HSTA, cycle 5)
Standing side laterals
Cross body extensions

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

Side to side pushup (HSTA cycle 5).
Seated laterals
Dips with barbell in lap

Standard pushup
Reverse flyes
Kickbacks

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
Clean and press
Dumbbell French press

Decline pushups
Arnold press
Close grip press

Here is my weeks 5-7 day 3:
Day 3 back and bi and abs
PS: T bar rows
Bent over rows
Barbell curls
Seated dumbbell curls
Shrugs
One arm rows
Negative curls
Concentration curls

MM: BB underhand row
BB pullover
Bicep curl
Db curl
HSTA: Dead lift
Wide grip rows
BB curl
Hammer curl

GS: DB row
1 arm DB row
BB curl
DB partial curl
T back squeeze with band
BB pullover
Curl turn down
Hammer curl

For Day 1 Weeks 1-3:

Change decline pushup to military pushup; put in a mini-stretch after 1 arm row and BB pullover; change back-side rotation to back fly.

For Day 3 Weeks 1-3:

Do double sets of exercises instead of triple sets.

For first 3 exercises: Change extensions to 2 arm tricep kickbacks. 2nd set of 3 exercises: Change see-saws to chair dips.

The rest should change to the following (use what you want and change what you don't - I'm just giving you what is in the manual (I'm just going to write the names of the exercises for right now. If you need the full description, let me know:

7. Upright row
8. Static arm curl
9. Full grip twist tricep kickback
Repeat 7-9
10. Seated 2 angle shoulder fly - 16 reps
11. Crouching Cohen Curl
12. Lying tricep extension
Repeat 10-12
Bonus Round
13. In & Out Straight-Arm Shoulder Fly
14. Congdon Curl
15. Side Tri-Raise
Repeat 13-15

Okay, that's all folks. Have a great day. BBL.

Marcy
 
Good Afternoon Ladies!

Deanie--How is your haircut and color? Were you able to find the petite sizes you needed?

Tracee--Low Max is a fun one. I did it yesterday, but not with an 8" step!!:p I was too scared. Good for you for doing the 8 " step!

Marcy--542 calories burned just with Low Max?? Wow...no wonder I was so tired,hungry and thirsty. I have done JL's Ripped to the Core and Slim & Lean, but have not tried Ripped 1000. Maybe next week.

Went to the WW mtg and had to PAY!! WAHHHH!!! Their scale was 2# heavier than mine, so I was 4# over goal!! This is not good!;(

Gin
 
Hi again,

Gin - Sorry your WW mtg didn't go well. Ripped 1000 is pretty good but her cardio is kind of boring to me but does get my heart rate way up there. I would suggest previewing first so you know which way the step faces. She keeps changing it. She repeats some of her cardio.

Marcy
 
Okay, I think this is it. I revised and added, but I also tried to stick to using Cathe as much as possible. I also added PP excersises to day 3 week 1 since I think we all have that dvd. I'm not sure wether using mix and match or the workout blender is better. I think in most situations the mix and match is the way to go. Workout blender only does 6 excersises at a time. I would say the first week is experimental. If it is to much switching and to hard to follow, we can revise. I'm not sure if I'm the only one who needs to follow a dvd or not. (it definately helps me - form and attention wise) I also tried to use one dvd and then move on to the next, so if you have a one dvd player it will be easier. I will be shooting for 12-16 pushups and 8-10 reps with weights.(hope this all fits on....)

Here it is....:+
Faux P90X rotation using Cathe 3/28/07 Push ups to failure/ 8-10 reps of weight work
Weeks 1-3
Day 1 GS chest, back and abs use GS BSB and pause after each back exercise
Standard push up
Dumbbell row
Military Push up
1 arm row
Mini stretch
Wide fly push up
T-back squeeze with the band
Military push ups
BB pullover
Mini stretch
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 flye

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

Day 2 Imax rotate using 1, 2, 3

Day 3 Shoulders, bi, tri
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
Preacher curls
Extension

Rear delt flyes
Concentration curls
Dips with BB on lap
Rear delt flyes
Concentration curls
Dips with BB on lap

PP: use mix and match
Inverted shoulder press
DB bi curls on ball
Dips on ball
Inverted shoulder press
DB bi curls on ball (hammer curl)
Dips on ball

Front raise
DB bi curls on ball (reg. curl)
Kickbacks
Front raise
DB bi curls on ball (reg. curl)
Kickbacks
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 Chest, shoulders, tri
GS: standard push up
Standing laterals with band
Kickbacks with band

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

3 in 1 pushups (4 wide pushups, 4 military (feet together), 4 standard (12 reps in all)
PS: Arnold press
dips

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

HSTA: Side to side pushup (cycle 5).
One arm DB lateral raise
One arm dips on the high step
(next 3- not using a dvd)
Dive bomber pushups (Drill Max)
inverted shoulder press from Push Pull
Side pushups (HSC, cycle 1)

Timesaver: pushups
Tri extension
BB upright row
15 min ab work of choice
Day 2 Imax 1, 2, 3
Day 3 back and bi and abs since this is a "no repeat" workout, the last 3 reps should be difficult.
PS: T bar rows
Bent over rows
Barbell curls
Seated dumbbell curls
Shrugs
One arm rows
Negative curls
Concentration curls
MM: BB underhand row
BB pullover
Bicep curl
Db curl
HSTA: Dead lift
Wide grip rows
BB curl
Hammer curl
GS: DB row
Back extensions (superman)
BB curl
DB partial curl
T back squeeze with band
BB pullover
Curl turn down
Hammer curl
Alternate B&G abs (1&2) and tough abs coremax
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


Deanie
 
Okay, now that that's out of the way....

Tracee- I really like Low Max too. I forget its an Imax till the first blast! Anytime I use the 8" step I really feel it in my legs! Glad to see you are getting in your workouts:)

Gin- Wow what a morning! Have you crashed yet? LOL! I hope tomorrow is a rest day for you! :) Sorry about the WW scale. Wouldn't it be nice if all the scales were the same. I swear the scale in my dr.s office is always more than it should be!! (ALthough at WW, that could just be incentive) My hair turned out great! thanks. In the spring/summer, I like to go "blonder" with the highlights, so they are really noticable (just for fun:) ) she took an inch off the length and almost 2 inches off the layers. Its all nice and bouncy now! Fun!

Marcy- I definately think you would like PS. I think mentally it is easier to go heavy knowing you only have 10 reps. (at least for me it is). I can't THANK YOU enough for all the help you've given for the X rotation. I hope the above gets "signed off" on!:) Like I said above, I need to watch Cathe (a dvd) when I work out. Otherwise, I'm not motivated or interested, I don't know if that makes sense, but thats what works for me. So I had to adjust for that. I know my DH is the opposite. He likes to do his own thing on his own. Its hard for me to get motivated like that though. Okay, enough rambling....

Have a good rest of the day all....

Deanie
 
Congratulations Deanie! You have accomplished the (almost) impossible. Faux P90X is finished. Do not, I repeat do not change a thing! LOL! Glad you hair turned out the way you like it. I agree it's easier for me following a DVD. Freestyle would be tough for me. 10 reps would be easier on me mentally as well.

Just curious - do any of your DH's workout? I'm kind of bummed because before I met DH, he used to do all kinds of things. He boxed, ran, lifted weights, even went dancing. He works hard at his job and it really tires him out. He is 10 years older than me though. He says after we move, he's going to have to do something about his weight or he won't be around to enjoy the new house. He's about 75 pounds more than when I met him. He watched me do KPC one day and gave me some good pointers. He also really knows a lot about lifting. When I told him I did 72 pushups with Chest & Triceps, he thought it was a little too much. He said he used to do just 5 sets of 10. Do any of you think Cathe overdoes certain things? There was a question like that on another forum and some thought the Gym Styles were a little overkill. I really hope DH comes around sooner rather than later. I'm hoping some of my healthy habits are going to rub off on him sooner than later. His biggest problem is snacking. (It became mine after I met him and I gained 20 pounds!) He doesn't eat big portions of things and he eats salad and some fruit but he just snacks nonstop and all he ever wants me to make with chicken is cutlets. I always try to make something new but it always comes back to cutlets. He did actually try Egg Beaters yesterday and said they weren't too bad but didn't taste quite as good as the regular eggs.

Sorry I'm rambling. I just wondered if any of you had the same issues with your DH.

Marcy
 
Marcy- I have been where you are. My Dh was fit and healthy when we met. We would actually jog together at the track by our apartment. He also went to college on a soccer scholarship, so you know he had to be fit!By the time we got married he was 50 pounds heavier, by the time our youngest was 2 (6 years later) he was almost 90 pounds heavier than when I met him. When I went on WW to lose the baby weight (10 pounds- 2 years later LOL!) he did also! he lost it all :) Then he had a horrible work situtation and put about 40 back on. Last year he started WW again (over the internet) and started working out again. Before he would randomly ride his bike outside, this year he did the elliptical at home or rode his bike outside if the weather was good. He was consistant with it. He is now back down to 183ish!! But it was him, I had given up on "nagging" him. He wants to be a good example for the kids and heart attacks are common in his family. Even though I watch and I would only bring healthy into the house, and sometimes he even ate more well rounded than me, I would find candy bar wrappers in his pockets and sometimes if he came hhome late at night, I would find a pint of ice cream (real ice cream not frozen yogert) in the trash! It was VERY frustrating for me! and it must be for you, But really, and I hate to say it, It has to come from inside him, to want to change. But you know we are hear for you to "vent" to when you need it:)


Deanie

PS I promise I will not change a thing on the rotation!!:)}(
 
Just woke up from a 10 min. power nap. That is all I needed!!:7

Deanie--I will now print your fianl of our x rotation. Thanks to you both!! I know I will have a few questions before next week. but let me think it through first.

My DH was very thin when we met (WE WERE 19!) and could now lose 10 lbs., but I don't think I would ever tell him that. He is tall and his few extra lbs. don't really show. His diet is very good about 80% of the time, but he likes to have chips and beer on occasion and will sometimes eat too much. I think because he was skinny for so many years he has never thought about needing to lose. His exercise consists of running 2 miles twice a week and lifting weights 1-2 times a week. I guess better than nothing! He will poke his head into the room every so often when I am working out with Cathe and give me the "that looks way too tough " look.

Off to the grocery store.
Gin
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top