Deanie's Rotation Tues. 3/27

TXGin

TXGin

Cathlete
Good Morning Ladies!

Today was Low Max and this was the first time I had done the entire workout. I had the FitTV version but just recently purchased the dvd. It was fun, not too tough to follow and I was sweating buckets!

Marcy--What did you think of DWTS?? My favs were Laila, Apolo, Joey and Heather (surprise!).

Deanie--Are you still working on the X rotation? Looking forward to it.

Tracee--Good for you for still working out when you are in the middle of busy season!!

Off to school....
Gin
 
Good Morning Gin and all who come after!

Today was Low Max for me also. I too was sweating buckets, and I'm wondering if I will be having DOMs later today.

Gin- Now I'm worried.... I posted the faux X rotation yesterday.:eek:

Marcy/Tracee- hope you all have fun workouts today.

Later...

Deanie
 
Okay, I went back and read yesterdays post-

Gin- we are doing 8-10 reps with the weight, but you can also do 12-15 reps. you can choose.

Tracee- you still work your abs in GS C&T. All those push ups also work your abs!

Deanie
 
Hi everyone!

Sorry I didn't post back yesterday. I had computer issues. Today was Chest & Triceps. I had a really good workout:

Did all pushups - only needed extra rest after 52nd pushup (usually it's after 42nd)
Dbbl Bench Press - 17# 1st set (went up 1/2 #), 18# 2nd and 3rd set - did all reps
Dbbl Chest Flyes - 17# all 3 sets (12 reps 1st set, 11 reps 2nd set, 9 reps 3rd set) - went up .5# on 1st set and 2# on 2nd and 3rd
Dbbl Incline Chest Press - 18# both sets (up 3# from last time)
Dbbl Incline Chest Fly - 18# both sets (12 reps 1st set, 10 reps 2nd set) - up 3# on both sets
Barbell Close Grip Press - 40# both sets 10 reps 1st set, 8 reps 2nd set (up 4# on both sets) No bonus
Dips - no bar in lap
Dbbl Lying Extensions - 12# 1st set - 8 reps (up 2#), 10# 2nd set 8 reps
Dbbl Seated Extensions - 25.5# both sets 12 reps
Dbbl Cross Body Extensions - 1st set - 12# each arm 11 reps (up 2#)
2nd set - 12# 12 reps R arm, 8 reps L arm (up 2#)
Dbbl Kickbacks - 13# both sets all reps (up 1#)

Gin - Good work on getting through all of Low Max. Deanie is right. You choose how many reps, whether you want to go for strength or endurance. I had the same faves as you last night, although Billy Ray surprised me. He really improved a lot. When I first did KPC on Fit TV, I don't even think I could do one. I thought I would never get it.

Deanie - You've got me interested in PS. I like that they're shorter, less reps and I could go heavier. GS only has 12 reps but 3 sets on most. I took another look at the rotation. I think you're just switching things around but I think you'll get the same result. There are a few things you might want to change:

Weeks 1 - 3 Day 1

Instead of the Decline Pushup, do a military pushup.
Instead of BB pullover, do double arm row.
Instead of Back-side rotation, do back fly.

Day 3

Instead of extension, do 2 arm tricep kickback
Instead of 3rd extension, do chair dips
Instead of 1st rear delt fly, do upright row
Instead of see/saw, do lying down tricep extension

There is also a bonus round which I don't know if I mentioned. I'll have to post that a little later. I have some work to do.

Have a good day everyone.

Marcy




Tracee - I agree with everyone. Pushups definitely work your core. I find when I hold it in, I feel stronger and have better form.
 
Marcy- I made the changes above. But now I am worried about the changes- have I changed it too much? I wanted to stick as close to the X as possible just using Cathe instead. I have all the copies, so it would be easy to fix anything, please let me know. Also, what are military push ups? And yes, I think you would like PS.

Deanie
 
Deanie - I think the changes you made before this last time were more like the X. Can you post that one and I'll look at it again. I think I had "signed off" on that one and said it looked good.

Military pushup - place hands directly beneath shoulders. Keeping arms and elbows tight against sides, perform standard pushup movement.

Marcy
 
Marcy- here is the version you signed off on.
it does not include the changes from above.

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
Preacher curls
Extension

(Rewind and do again)
Overhead press
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 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

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


Obviously I have to much time on my hands:+ x(
Deanie
 
Good Afternoon!

Deanie--Sorry, sometimes I am in such a hurry that I have to just skim the posts. I guess I didn't realize that was your final.

Marcy--Just the 45 min. FitTV version of KPC is tough for me. I'm not sure I ever want the full version!:p

I am really thinking I am more of an endo than a meso. I have about 5-7 lbs. that I cannot get rid of and I hardly see any muscle definition. If this is the case, do you ladies think I would be better off doing more cardio than weights or trying to lift lighter weights and do more reps? I have exercised FOREVER and my diet is 90% clean. I get so frustrated. Any suggestions?

Thanks,
Gin:)
 
Gin - It was a big difference for me going from the Fit TV version to the full version. It's about an extra 22 minutes. Eventually you'll want the full version.

If you're more endo than meso, then maybe more cardio is your answer. Lighter weights and more reps does have more of a cardio effect. You might want to consider Jari Love. Hers definitely have a cardio effect on me. I know your diet is 90% clean (about where mine is) but maybe try 95% clean for a short time and see if that helps just to get down to your goal weight.

Deanie - I'm looking over the rotation again. I'll get back to you shortly.

Marcy
 
Gin- I was going to suggest the same thing. Also, what's really helped me is eating 5-6 smaller meals a day. If I am working, for mid day meal, I will do 1/2 a Cliff bar or 1/2 a gensoy bar. I try to stay about 22-24 points a day, once in a while I go to 26. So, I'd do 2 or 3 points for breakfast, 2 for mid meal, 3-4 for lunch, 2 for mid day snack and 6-8 for dinner and 2 for dessert or after dinner snack.

Deanie

eta: still think you can lift heavy for results
 
Marcy- we were posting at the same time!! LOL

PS excersises:

Chest Shoulders Tri
Chest:
decline pushups
bench press light
bench press 2 sets heavy
incline bench press
incline bench press with DB
incline chest fly
superset(one chest fly right into 2 presses)

shoulders:
arnold press
clean and press
standing side laterals
reverse flys
seated laterals

tri:
close grip press with DB
DB french press
cross body extensions
DB french press
dips with BB in lap

Back and Bi
Back:
t bar rows
bent over rows
one arm row
shrugs

bicep:
BB curls
seated DB curls
negitive curls
concentration curls

Deanie
 
Hi girls! I'm checking in late and I don't have much to contribute today. After being woke up by my children at 4:00am two mornings in a row I decided I needed to sleep in this morning. I planned on doing LowMax so that will have to be tomorrow.

Deanie - you cracked me up with your comment about too much time on your hands. Ha! You've worked so hard on this that I hope you see the results that you want.

I might be able to get a walk in tonight after teacher conferences. It's 75 here today and I want to be able to enjoy some of it before it rains later.

Have a good evening.

Tracee
 
Hi Tracee -

Enjoy the sunshine. It was 70 here today. I wish it would stay that way. I'll be doing Low Max with you tomorrow. Hope the kids leave you alone in the morning.

Good night.

Marcy
 
Okay, I'm sure I missed you all.

Marcy- I thought this was the last one. I pulled it off the checkins. I just imported the latest changes we made to weeks 5-7. but not todays changes. Does it look really out of whack?!

Deanie
 
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