Fitness Freak's Dec rotation for 12/11/08
- Thread starter banslug
- Start date
fitover40
Cathlete
Checking in. Debbie, this rotation is great! I'm feeling it good in my muscles!
I did the GS Chest/Back wo today.
Chest (my puny chest did
72 drop set pushups 1/2 toes 1/2 knees, no high step!
Dumbell Press - 16's
Dumbell flyes - 14's
incline dumbell press - 15's
incline dumbell flies - 14's (this last set was tough!)
Back:
Reverse grip dumbbell rows - 20's
One arm rows - 25#
T-back squeeze w/ band - green (the only one I have)
Dumbbell pullover - 35# ( I couldn't get the last couple out)
I did the GS Chest/Back wo today.
Chest (my puny chest did
72 drop set pushups 1/2 toes 1/2 knees, no high step!
Dumbell Press - 16's
Dumbell flyes - 14's
incline dumbell press - 15's
incline dumbell flies - 14's (this last set was tough!)
Back:
Reverse grip dumbbell rows - 20's
One arm rows - 25#
T-back squeeze w/ band - green (the only one I have)
Dumbbell pullover - 35# ( I couldn't get the last couple out)
fitvix
Cathlete
I will keep you posted for sure Debbie! Thanks so much for all of your help. I think I will just stick with this rotation for this month and instead maybe challenge myself a little more. Maybe step up the weight and then switch to a lighter one if I am at the point of failure? Right now I think I always either use what Cathe uses or something that I know won't prevent me from finishing all reps. (crazy little mind of mine...always needs to complete everything)
Also, (I don't want to be a bother) but what is the formula for how many calories you should be eatting everyday if you want to lose or maintain? I'm 28, 5'7, 163lb's - I'd like to get down to at least 150 but would LOVE to get back down in the 140's.
Thanks again!
karen
I haven't been checking in regularly, but wanted to add that I am really enjoying this rotation! Due to a difference in my rest day, I did GS Biceps x2 this morning. That was killer! I am finding that I really like focusing in on 1 or 2 muscle groups and doubling up the workouts. It changes the workouts 'just enough' to challenge the muscles in a new way. My biggest challenge so far is keeping my cardio sessions to 30 - 45 minutes 2x per week (as recommended for ectos), as I usually do much more. I'm up a few pounds, and am fighting the urge to bump up the cardio to get the extra belly fat I'm carrying around off.
Debbie - thanks so much for putting this rotation together, and for keeping up with the daily check-ins. You are very motivational!
Debbie - thanks so much for putting this rotation together, and for keeping up with the daily check-ins. You are very motivational!
Iris_g1
Cathlete
Hello Ladies,
I have a quick question for Debbie or any of you. The more advise the better. I did G.S. legs today, and noticed my heart-rate was coming up awfully fast. It also seemed like it took me longer than usual for it to drop back down to where I could move on to another excercise. I want to get the best from my weight-lifting routine, so I try not to work legs at too high a HR. At the same time, I am doing the Endo rotation, so concentrating more on cardio. I guess my question is: Iis there a reason why my HR seemed higher today? I've heard signs of getting in shape are the ability for your HR to drop back down quickly, and I didn't feel it was doing that today. Could I have just been having an off day? Is this a sign of over-training? Any advise you guys can offer would be greatly appreciate. Here's what I did today:
LEGS
Squats:
25# - 3 sets/16 reps
Front Lunges:
8's - 2 sets/8 reps
Rear Lunges:
8's- Lots of different counts and reps
Plie Squats:
20's - 2 sets/16 reps/pulses
Leg Press w/Band:
Used 10Lb weight instead - 2 sets/15 reps each let
***Used 5 risers.
Elevated Deadlifts:
25# - 1 set/16 reps
25# - Stiff Legged Deads
Slow Motion Lunges:
5's - 1 set
Calf Raises:
Shin Pulls w/Ball
Glute Raises w/Ball
Glute Tucks w/Band using 1 riser & Topper of HS Green band
Roll-Ins
Inner Thigh Squeeze w/Ball
Inner Thigh Lifts w/Band:
Cross Band Outer Thigh Splits:
Outer Thigh Raises
Thanks for helping us along and keeping us motivated Debbie
I have a quick question for Debbie or any of you. The more advise the better. I did G.S. legs today, and noticed my heart-rate was coming up awfully fast. It also seemed like it took me longer than usual for it to drop back down to where I could move on to another excercise. I want to get the best from my weight-lifting routine, so I try not to work legs at too high a HR. At the same time, I am doing the Endo rotation, so concentrating more on cardio. I guess my question is: Iis there a reason why my HR seemed higher today? I've heard signs of getting in shape are the ability for your HR to drop back down quickly, and I didn't feel it was doing that today. Could I have just been having an off day? Is this a sign of over-training? Any advise you guys can offer would be greatly appreciate. Here's what I did today:
LEGS
Squats:
25# - 3 sets/16 reps
Front Lunges:
8's - 2 sets/8 reps
Rear Lunges:
8's- Lots of different counts and reps
Plie Squats:
20's - 2 sets/16 reps/pulses
Leg Press w/Band:
Used 10Lb weight instead - 2 sets/15 reps each let
***Used 5 risers.
Elevated Deadlifts:
25# - 1 set/16 reps
25# - Stiff Legged Deads
Slow Motion Lunges:
5's - 1 set
Calf Raises:
Shin Pulls w/Ball
Glute Raises w/Ball
Glute Tucks w/Band using 1 riser & Topper of HS Green band
Roll-Ins
Inner Thigh Squeeze w/Ball
Inner Thigh Lifts w/Band:
Cross Band Outer Thigh Splits:
Outer Thigh Raises
Thanks for helping us along and keeping us motivated Debbie
Checking in! Did GS Legs, and since I didn't have time for LIS abs did them after legs. Wow, did my hamstrings feel it when it came time for the floor work! They are definitely talking to me.
Tried explaining to my husband how motivating it was to do the rotation with everyone, and at first he just didn't get it. Tonight he asked "so how many people do you have in there with you?" Guess he understands now, and yes it is very motivating. Thanks so much!
Tried explaining to my husband how motivating it was to do the rotation with everyone, and at first he just didn't get it. Tonight he asked "so how many people do you have in there with you?" Guess he understands now, and yes it is very motivating. Thanks so much!
banslug
Cathlete
Hey, Iris. For what it's worth, I have had a problem every now and then with my HR sky rocketing during certain workouts. Specifically, BM2 circuit segment and Cardio Fusion (certain parts). But not always. Perhaps it was just timing that I was doing THOSE specific workouts when it happened, but.....my HR got SOOOOOO hi that I actually didn't feel well and had to stop. Both times it happened, I had eaten something high in carbs and fat the previous night and my HR was racing when I laid down to sleep that night. So the next morning (I workout at 5 am), my HR must have still been pumping. My UNPROFESSIONAL opinion is that it was my metabolism kicked up from the extra carbs and fat, which in turn made it hard to do cardio those 2 times.
Does that make any sense to you?
Have you done GS Legs before and had this problem???
Gayle
Does that make any sense to you?
Have you done GS Legs before and had this problem???
Gayle
Iris_g1
Cathlete
Gayle,
Thank you soo much for answering my question. What you said makes perfect sense to me now. Come to think of it, I ate some high carbs today, tis the Season. Every where I turn there are goodies, lol. Also, another thing I did that was not very smart is, I had a cup of coffee right before my workout.
My heartrate spikes up at times during some workouts. Usually intense cardio workouts like the ones you mentioned, or some very advanced Kickboxing, but not usually this high during a leg workout. I did get a little frustrated, but not enough so that I didn't enjoy my workout That's definitely a good thing
Thanks again for your response. I appreciate it.
Thank you soo much for answering my question. What you said makes perfect sense to me now. Come to think of it, I ate some high carbs today, tis the Season. Every where I turn there are goodies, lol. Also, another thing I did that was not very smart is, I had a cup of coffee right before my workout.
My heartrate spikes up at times during some workouts. Usually intense cardio workouts like the ones you mentioned, or some very advanced Kickboxing, but not usually this high during a leg workout. I did get a little frustrated, but not enough so that I didn't enjoy my workout
That's definitely a good thing Thanks again for your response. I appreciate it.
Checking in Sort of
Hey Guys. I apologize for not keeping in the loop. I am upset with myself because I was so excited about this workout. I have a company layoff looming. Don't know if I will be one of them. I am trusting God. He is the only one who can truly sustain me. I am not too down, but I will be honest and say I really didn't want to work out at all.
My eating has even taken a greater down turn. I am not even drinking enough water. Not really drinking much. I have always been the type of person that had to make myself drink water. I had one twenty oz bottle of water today at work. I then drank another 20 oz soda with my dinner of pizza.
I plan to bounce back tomorrow. I will be way behind though. Since I only have 3 days should I focus more on getting the weight workouts completed or cardio? I would appreciate your response. I hope this week hasn't caused me to be too far off. I guess not, right. I am only competing with myself. Anyway thanks guys keep me in your prayers. Thanks again for the rotation. I look forward to more checkin rotations like this one. Have a good night.
Hey Guys. I apologize for not keeping in the loop. I am upset with myself because I was so excited about this workout. I have a company layoff looming. Don't know if I will be one of them. I am trusting God. He is the only one who can truly sustain me. I am not too down, but I will be honest and say I really didn't want to work out at all.
My eating has even taken a greater down turn. I am not even drinking enough water. Not really drinking much. I have always been the type of person that had to make myself drink water. I had one twenty oz bottle of water today at work. I then drank another 20 oz soda with my dinner of pizza.
I plan to bounce back tomorrow. I will be way behind though. Since I only have 3 days should I focus more on getting the weight workouts completed or cardio? I would appreciate your response. I hope this week hasn't caused me to be too far off. I guess not, right. I am only competing with myself. Anyway thanks guys keep me in your prayers. Thanks again for the rotation. I look forward to more checkin rotations like this one. Have a good night.