Fitness Freak's December rotation for 12/22

HotPants said:
Checking in-

Chest & tri premix X2 plus 4DS KB abs. Nice.
Again, Debbie, I hadn't used many of these premixes before so they seem like a totally new workout. The first time through I don't know what's coming, and the second time through I'm trying to "outwit" Cathe by being ready. So even though I'm fried by the end, the time has passed without a lot of...."how much more can there be?!?!?!".
Thanks and enjoy your day, everyone.
Click to expand...

LOL! I always have to preview the workout, write down the exercises and know exactly what is coming. I hate not knowing because then I have no clue how to gauge the workout (i.e. how much weight I should use, rest time, etc.) These premixes are fun to do and give you a different way to work. Glad you are liking them!
 
Wow, just got done with GS tris and chest premix. That was a good one. My tris are screaming at me. The second round seemed a wee bit tougher than the first and I needed to lessen the weights on the presses and flyes during the last part of the second round, but I liked this one alot.

Nite folks.
 
Hey Everyone!!

Count me in on the fans of the GS: Chest & Tri Superset Premix! VERY nice! I definitely lifted heavier due to the different set up in this one. Great shake up! I followed it by 30-ish minutes of Turbo Jam Cardio Party 3. That's a good one with some fun music! And then I did the 4DS Abs from Kickbox. I have to say , the abs were harder for me today, with my sleep deprivation from the weekend. My neck kind of hurt and I needed to support it more than usual.

You guys definitely motivate me to do these workouts every day! Thanks again!!!

Can NOT believe it's week #4! :eek:
 
Wowza! What a workout tonight! I was way too tired this morning to get up and get this done before work - but I'm glad I waited until tonight - I worked hard. :)

CHEST & TRI's
Dumbbell Bench Press: 25's
Dumbbell Flyes: 20's
Dumbbell Bench Press: 25's
Dumbbell Flyes: 20's-
Dumbbell Lying Tricep Extension: 10's
Seated Overhead Dumbbell Extension: 25#
Dumbbell Lying Tricep Extension: 10's
Seated Overhead Dumbbell Extension: 20#
20 Drop Set Pushups
Dumbbell Flyes: 20's
Cross-Body Tricep Extensions: 10#
Kickbacks: 10#
Incline Dumbbell Bench Press: 35's
Incline Flyes: 20's
Tricep Dips: 24 reps
Kickbacks w/Band: Medium Band

I followed up with 4DS HIS - LOVE IT! Then added the abs on after that. I felt really good and strong.

Debbie - I have to say that although I have not lost alot of weight during this rotation (2-3lbs) - I have noticed that I have gained alot of muscular strength. I never would have been able to do bench presses with 25's before or flyes with 20's. I've been able to push myself more though this month and have obviously benefited from that. So, thank you. :)

Also, I just wanted to thank everyone for their motivation this month - YOUR AWESOME!

Ok, I am off to do some more cleaning before the in-laws come tomorrow. :eek:
 
PS. Just wanted to add a note on the premix today as well. It really challenged the muscles in the short amount of time. (only did it once through) I remember looking at the clock 15 minutes into it (sore already at this time) and thinking "what? Were not even half way done??". Gotta love it!
 
Just finished the tri chest premix and 30 min on TM couldn't do the ab work stomach is upset from aunt flo so I will add it on tomarrow. I am going to try and get up early youngest DD turns 21 tomarrow will celebrate with cake.
 
Here's today's workout.

CHEST & TRI's
Dumbbell Bench Press: 25's - 1 set 12 reps 2/2 ct.
***Same weight with second time through.
Dumbbell Flyes: 20's - 1 set 12 reps 2/2 ct.
***Same weight for second time through.
Dumbbell Bench Press: 25's - 1 set 12 reps 2/2 ct.
***Same weight with second time through.
Dumbbell Flyes: 20's - 1 set 12 reps 2/2 ct.
***Same weight second time through.
Dumbbell Lying Tricep Extension: 12's - 1 set 8 reps 2/6 ct.
***10’s second time through.
Seated Overhead Dumbbell Extension: 25# - 1 set 8 reps 3/1 ct.
***Used 20# for second time through.
Dumbbell Lying Tricep Extension: 12's - 1 set 8 reps 2/6 ct.
***8’s second time through.
Seated Overhead Dumbbell Extension: 25# - 1 set 8 reps 3/1 ct.
***Used 20# for second time through.

20 Drop Set Pushups

Dumbbell Flyes: 20's - 1 set 12 reps
***Used 15’s for second time through.
Cross-Body Tricep Extensions: 12# - 1 set/12 reps 2/2 ct.
***10’s second time through.
Kickbacks: 10# - 1 set/10 reps 2/2 ct.
***8’s second time through…. should’ve stayed with 10’s.

Incline Dumbbell Bench Press: 25's - 1 set 12 reps 2/2 ct.
***20’s second time through.
Incline Flyes: 20's - 1 set 12 reps 2/2 ct.
***15’s second time through.
Tricep Dips: 24 reps
Kickbacks w/Band: Purple Band

4DS Kickbox abs
 
Fitness Freaks December '08 Rotation 12-22-08

Hi Debbie and gang!

Whew! That was a fun workout. I love the premixes on GS Chest and Triceps.

Today's workout for me is as follows:

Step Blast- Premix-Combo 2,3,& challenge= 45 min Cardio
4DS KickBox Abs only= Approx. 10 min.
GS Chest & Triceps -Superset Premix= 31 min.

I like to do abs everyday I workout. Its my goal/dreams to achieve six pack abs in this lifetime. LOL!!:p I'm really enjoying the strength training in this rotation. I know that I'm feeling amazing doing this rotation and seeing results and its awesome! I can't wait for Debbie's January rotation I know it will be fantastic as per her usual.

ps. I hope your feeling better! ;)

Hugs and Merry Christmas, Happy Holidays!
 
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