FITNESS NOT FACEBOOK: JULY

Hi Everyone,


I need to get caught up on posting my workouts-

Thursday-I ran/walked 6 miles
Friday -I walked 8 miles and did Ab Circuits "Medicine Ball Abs"
Saturday -Family activities, no workouts but did alot of physical work
Sunday -Outdoor bike ride for 90 minutes
Monday - Rest day
Today - I did Xtrain Burn Sets Chest, Back & Shoulder and
ran/walked 3 miles. It's very hot and humid here now so I had to take it
slow and easy

Nathalie-Great job with the Rock Bottoms rotation! Way to go! That is a lot of weight on the squats too. You are inspirational!

Stacy-Sounds like you had a great workout today! I haven't tried Athletic Step yet, I'm still going to be doing Basic Step for awhile before I try anything more advanced. Thanks for the breakdown of the BH workout. I may just order his new ones now. I love how inexpensive the BH DVDs are too :)

Justine-Great job with your workouts! We are having quite a heat wave here too.

Laura-Rhythmic Step sounds like fun! It's been so long since I did step regularly (late 80's, early 90's :eek:) that I've had to start over with the basics. Once I get better at it I'll look at some of Cathe's original step workouts.

Have a great night everyone,

Judy
 
Judy - sounds like you had a great week.
I did Afterburn today and UY cardio. I felt really drained - hoping it's just the weather. I did go quite a bit heavier than I was supposed to on STS legs yesterday (couldn't resist ;) ) so I've that great feeling in my glutes and hammies today - I like to know I've tried!
Scheduled rest day tomorrow - will do uy only (I think it's supposed to be strength). I'm seeing improvements with the yoga - hips and shoulders my main problem areas.
Hope all's well with everyone,
Justinex
 
I'll check in when I can. Work is crazy 10-12 hr days all week and weekend. Also have a relative that needs a temporarily needs a place to stay. We offered our home and guest room and my workout room is part of the guest room, so still trying to work out all the logistics of things!
 
Stacy - hope you get some time for yourself over the next week or so.

I did STS disc 1 for 2nd time yesterday - much better 2nd time round. Got a better w/o - knew what I was doing. I LOVE the pushups on this one.

Today I did HiiT Pyramid and then straight into BBW and Bonus Barre - that got to the parts of me I needed it to!

I have been walking dogs and doing UY 108 day programme each day. I may try Horizontal conditioning when I've got through UY.

Hope everyone's OK. How's your butt Nathalie????? Are you still spinning Judy? Laura - when are you thinking of starting STS?

Justine xx
 
Justine, that HiiT, BBW, Barre gets you where you live! I did STS the same way, did each one twice, always a better workout the second time around, until I started getting more familiar with the exercises. I didnt do the 1 Rep Max, never had the focus for that!

Hoping to get in a brief workout of some sort this weekend!
 
I spent a lot of time outside this week. It was sunny and hot, which is my kind of weather:eek:
Wednesday morning I ran/walked 5 miles and did Core Max workout #2.
Thursday I ran/walked 4 miles
Yesterday I walked 4 miles and did an outdoor bike ride of 10 miles. Later in the evening I did Gym Style Legs, which I downloaded the other day. That was a great workout.

This morning I ordered Butts & Guts, as I saw it was a deal of the day.

Stacy-I hope you find time for yourself this week. I know that can be difficult. We have a family member who stays with us occasionally and it's nearly impossible for me to get a workout in then. In fact, they are coming into town later this week, but they are staying with another relative this time.

Justine-I've been taking a break from indoor cycling the past couple of weeks since it's been so nice out. I like to take some time off from spinning during the summer, so I don't get burned out on it.

Have a great weekend everyone!

Judy
 
I had time for a quick workout this morning :)

I did 30/30 HiiT and the abs from High Reps. I hadnt done 30/30 in awhile and though I felt winded it felt easier this time around :)

Tomorrow I'm going to do one of my new BH workouts, a 15 min strength AMRAP as I'll be pressed for time again. The ppl in the dvd looked totally wiped out at the end of the 15 minutes, a good sign ;)

The weather here has been stormy and when it's not raining it super hot and super muggy. My worst weather combo!

Judy, good job on all those outdoor workouts! I think you'll like B&G's too. The abs on B&G is one of my favs.
 
Week 2 Rock Bottom

Hello Everyone,

I am still on Rock Bottom rotation. I am enjoying it and I am feeling well. My lower back was a bit stiff this morning. Went out last night for some dancing and standing up all night. This might be the cause! I am resting today.

To justine f: To reply to your question my Butt is less sore and ready for activation:).How are you finding working out with such humidity/heat wave here in UK. I do my workout in the morning. With this rotation I am adding session evening but it is a little bit uncomfortable. Especially for cardio. I am sweating profusely lol.
i am not complaining but we just seem not able to cope with it? It's hard to resist to shandy with such heat ;). Well done on afterburn. It's a tough cookie.

To Judy: how long last coremax segments. I need to add coremax and would like some review on it.

To Stacy: well done on AMRAP. Sound fun and intense

My rotation for this week was:

Monday:Imax2 plus 150 walking lunges and 150 alternating reverse lunges.
Tuesday: STS Total body including abs
Wednesday:Hiit 30/30 plus Butts & Guts (legs segment only)
Thursday: PUB, bbw
Friday: INTENSITY extended stretch
Saturday: Leaner legs from CTX plus Hiit double wave plus BBW
Sunday : Rest

So far I am enjoying it. I decided to do 8 weeks as i need longer than 4 weeks to gain full benefit. My legs are toning from this rotation as well. I am actually amazed:D:D cause my quads are now finally defining. I am building my technique for glute as I am going along keeping constant glute activation.
I did not "tacke" in squat rack this week cause I had plenty squat, deadlift and lunges throughout the rotation.

Ladies let me tell you: do not be fooled thinking Leaner legs is an old out of date workout. It is great, all cathe's program are great. I always have to pause before doing Sit and Stand and trust me, nothing has hitted my quads as those sit and stand. I really felt having a conversation with them :D:D:D:D.I actually want to do it again as i am typing this check in lol:D:D:D
Also Leaner legs was when Cathe introduced those killer low end pulses. Those burn burn burn;) Those 4 and 3 counts down to finish off lunges felt evil but it's all good:D:D:D

Wish you are very good week,
 
I agree Leaner Legs is great, I just dont think I'd ever be able to do Double Wave OR BBW afterwards!! Awesome!
 
I love leaner legs too - and I love gym style legs - glad you like it Judy. I'd be interested to know what you think of Butts and Guts. I always substituted Cardio Legs Blast (they sounded similar).

Glad you managed to get a workout in Stacy. Will next week be any less busy?

Nathalie, you sound like you're demolishing Rock Bottoms. And I reckon a night out dancing is a great way to workout ;)

A bit less hot here, so I have more energy. STS disc 2 today - my pull ups are laughable :eek: I also did UY Vitality. Managed not to topple over.
I don't feel that I'm working out as hard as I did with XTrain. Less DOMS, not as hungry. With Xtrain I always did the double or extended pre-mixes. I wonder if I should add something else to my STS. What do you all think, having done STS?
 
With Mesocycle 1 I found it harder to get creative adding things with the way the workouts were chaptered. With Mesocycle 2 since it was different body parts separate, I often would split up the upper body segments say just do shoulders and cardio or whatever. I havent done M3 yet. There's one disc/week in M2 (disc 20-something) that's shorter than the others for upper body. That one got alot of use, and reminds me most of Burn Sets.

Didnt get a workout in today. Hoping next week is a bit less hectic and that I can work out a schedule with my house guest. Shouldn't be too difficult, I'm probably making it a bigger deal than it really is.
 
Adding on STS

Justinef said:
I love leaner legs too - and I love gym style legs - glad you like it Judy. I'd be interested to know what you think of Butts and Guts. I always substituted Cardio Legs Blast (they sounded similar).

Glad you managed to get a workout in Stacy. Will next week be any less busy?

Nathalie, you sound like you're demolishing Rock Bottoms. And I reckon a night out dancing is a great way to workout ;)

A bit less hot here, so I have more energy. STS disc 2 today - my pull ups are laughable :eek: I also did UY Vitality. Managed not to topple over.
I don't feel that I'm working out as hard as I did with XTrain. Less DOMS, not as hungry. With Xtrain I always did the double or extended pre-mixes. I wonder if I should add something else to my STS. What do you all think, having done STS?
Click to expand...

Justine,

My meso 1 and 2 STS rotation consisted of:

Day1:chest, back and shoulders+ cardio
Day 2 legs + cardio
Day 3 Triceps and Biceps + cardio
Day 4 CBS plus cardio
Day 5 legs + cardio
Day 6 Triceps and Biceps

Update: To clarify i did each disk twice within a week ;-)

I did not add cardio on plyo days.

I did STS for 3 1/2 months and added 2 months reversing straight to meso 2 and meso 1 for 4 weeks each meso (personal preference).

The reason why I made sure to do each disc twice was my way of making the rotation *even* more challenging.

Now if you want you could possibly add more segment such as: barre workout, yoga, pilates, more core workout etc... I can recall you mentioning not aiming to loose weight. if this is the case then I would not add too much cardio. I added cardio ( they were actually premixes of up to half an hour) because i wanted/still do want more improvement in body composition.

Hope this help you design your own rotation.
 
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Nathalie-Core Max has 3 20 minute ab/core routines and 3 pre-mixes, Balanced Core, Complete Core and Tough Core. I do think you would like it.

Core Workout 1 is a no equipment workout. The hardest part of this one for me are the levitation holds at the beginning. I don't know if I will ever be able to do those correctly. I guess if I get to where I can do body weight dips then I could probably do a levitation hold as I think it's the same concept.

Core Workout 2 adds a stability ball.

Core Workout 3 adds a medicine ball and stability ball to the mix.

One of my goals for this year is to be able to do 1 hour of Cathe core work. I think I will be using Core Max for that hour, since I can just do all 3 of the workouts consecutively.

I also love the Core 1 and Core 2 bonus core from Xtrain.

I hope this helps :)

Judy
 
1 hour of abs - wow Judy!
Nathalie - your version of STS sounds a killer (as usual ;) ) I'm not sure I could do it twice a week????? Perhaps if I'm not getting results in a few weeks' time :eek:
Today I did Kick, Punch, Crunch, then sts yoga abs, then uy mountain.
I may try adding a 100 rep challenge into the STS mix
Justine
 
Justinef said:
1 hour of abs - wow Judy!
Nathalie - your version of STS sounds a killer (as usual ;) ) I'm not sure I could do it twice a week????? Perhaps if I'm not getting results in a few weeks' time :eek:
Today I did Kick, Punch, Crunch, then sts yoga abs, then uy mountain.
I may try adding a 100 rep challenge into the STS mix
Justine
Click to expand...

Lol Justine :D:D:D I made the rotation baring in mind how I would feel through it. As I going along I felt fine therefore carried on for both meso. I will do it again on the same format for the lifting segments. I will change cardio. Remember cardio were mainly premixes with one or two hours of pure long steady pace or metabolic with light weight. i mainly did interval.

KPC is great for arms. How many hours do you work out per day?
wow Kpc, sts and UY. Be careful do not over do it ;)

Let me know your goal and I will come up with few option to make your sts rotation more challenging to your taste ;). The official rotation is already challenging ;).

I did the full 90 minutes Body max this morning :D:D:D
It was so much fun...it is a fun endurance workout

will check in soon
 
Thanks Nathalie! I've PM'd you.
I've just bought Horizontal Conditioning (Getting Started, Rolling and Stronger) just to throw into the mix - I've heard they're killers :p
Goal? To look like the girl in the 'Overreaching' article which Cathe has just e-mailed. I WISH :eek:
 
To Justine

Justinef said:
Thanks Nathalie! I've PM'd you.
I've just bought Horizontal Conditioning (Getting Started, Rolling and Stronger) just to throw into the mix - I've heard they're killers :p
Goal? To look like the girl in the 'Overreaching' article which Cathe has just e-mailed. I WISH :eek:
Click to expand...

Hi Justine,

The girl in overreaching is an ectomorph frame type. An endurance training would give such frame. Without having a visual idea of what you currently look like, i would'nt be able to share any thought:eek::cool:

Send me the list of weight training program you have and I will reply on PM ;)

Update: I now have an idea of what you want to achieve. I have pm'd you a suggestion. Let me know your thoughts.
 
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Hi all!
Xtrain Super Cuts extreme today - but I cheated and had a rest before doing the sit up / push up combo. :eek:
Too hot and humid..........
 
Good job on the workouts!

No workouts yet for me this week, not for lack of trying. Crazy work week again, still have my house guest. But had an unexpected death in the family and a medical emergency with my brother-in-law early in the week, had to call 911. All is stabilizing now but a hectic week. I've been checking in and reading everyone's progress. My goal is to definitely workout both Saturday and Sunday and get a little normalcy (well my version) back into my schedule.

Keep the workouts going strong, you all are very inspirational!
 
Stacy - so sorry to hear about the death and then your BIL. With work and a house guest, you must be feeling so stressed. Hope you get time for you.
Rest day today for me - UY strength (so, not very restful - all those chataranga pushups.....)
Hi to all,
Justinex
 
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