Fitnessfreak's December/January Rotation for Feb.16, 2009

[bayerngirl]

Good morning girls,

Hope you girls had a great weekend Today I will do UB and abs! I will be back to report my workout!

Have a great day and workout!

 

[fitvix]

Today was the start of STS. Below is my breakdown. My arms are really tired and limp-like. I didn't do the abs this morning - I will do those tonight. Instead I did the extended stretch.

281 Push Ups - Standard
346 Push Up Wide
281 Push Ups - Standard 32 Reps
**dropped to my knees for the last eight
621 Alternating Seated Overhead Shoulder Press (dumbbell) 17#'s
*stopped short a few reps because I was losing good form178 Barbell Curl 23#'s
**Ugh
326 Incline Chest Flys (dumbbell) 20#'s
679 Seated Rear Delts (dumbbell) 10#'s
627 Bonus Band Pulls
203 Incline Curl Alternating & Rotate at Top (dumbbell) 11#'s
**Could have gone heavier
306 Decline Pushups
641 Incline Front Raise on Stability Ball (dumbbell) 9#'s
254 Standing Quarter Stop Curls Both Arms (dumbbell) 16#'s
344 Prone Pushups on Stability Ball
**Form was not good on these - something to work on. Wonder if there is a alternative move??677 Seated Lateral Raise Both Arms High Ends (dumbbell) 10#'s
238 Seated Concentration Curls 1.5's (dumbbell) 11#'s
**Should have gone heavier
363 Straddle Pushups
687 Side Leaning Lateral Raise (dumbbell) 10#'s
*Should have gone lighter
239 Seated Curls Alternating + Both Arms (dumbbell) 15#'s
297 Chest Flys (Flat Bench) (dumbbell) 22#'s
678 Seated Overhead Press (dumbbell) 16#'s
**Had to stop a couple of reps before the end
224 Preacher Curl on Stability Ball One Arm (dumbbell) 11#'s
**Should have gone heavier
301 Core Pushups - boot camp style
674 Seated Front Press Double Arms 1.5\'s (barbell) 17#'s
**Almost died.
234 Reverse Dumbbell Curl 15#'s
362 Staggered Pushups
**did these on the knees
645 Incline Rear Raise on Stability Ball (dumbbell) 8#'s
181 Barbell Curl Wide Grip 22#'s

Please no more pushups!

 

[Fitnessfreakk366]

Today was Leg day again. Legs are still sore from the last leg workout but I was able to get through this ok. Had a pretty decent workout.

1 minute rest between each set.

LEGS
Squats:
65# - 15/15 (warmup)
75# - 10
80# - 10
85# - 10

Bulgarian Split Squats:
3 risers + platform
65# - 10
70# - 10 (up 1 rep)
75# - 10 (up 2 reps)
***I have a love/hate thing with this exercise.

Dumbbell Reverse Lunges:
25's - 10/10/10
***Lowered weight for this one. Legs were getting really tight.

Elevated Deadlifts:
70# - 10
75# - 10
80# - 10
***Hamstrings still very tight and sore. This just hurt.

CALVES
Skipped
***Calves still very tight and sore. Didn't want to double that pain.

Then I got on my treadmill and did Cardio Coach #3. Did pretty well with it.

Cardio only stats:
33 minutes
2 minutes below zone
13 minutes in zone
19 minutes above zone
284 calories burned
1.8 miles travelled

That is all...

 

[Roxie 1965]

Good Morning,

Today is suppose to be cardio, but I'm not feeling well so if I do wo it will be 4ds LIS cardio only because it is short. Everyone have a good day.

Debbie-I have don PLB twice this month and alot of cardio and I my hips are not changing what do I need to change?

 

[Fitnessfreakk366]

Good Morning,

Today is suppose to be cardio, but I'm not feeling well so if I do wo it will be 4ds LIS cardio only because it is short. Everyone have a good day.

Debbie-I have don PLB twice this month and alot of cardio and I my hips are not changing what do I need to change?

Roxie, what rotation are you doing? Give me your breakdown.

 

[Roxie 1965]

Debbie-I am doing Pyramids 2x a week and cardio 45-60 min other days.

 

[Mindymelt]

Pure Strength Chest & Triceps

Hey everyone! I feel much better today. I did my workout this evening, but I again read wrong and only did chest and tricpes on the Pure Strength. I thought it seemed shorter than usual but oh well. I will tack Shoulders on to the back and Biceps series. I wanted to start STS but I haven't done all my
1RMs. Hope you all have a great week. I really missed checking in with you all. Have a good night.

Bench Press W/U 30 lb
Bench Press 40lb, 50lb, 50lb
Incline Bench 45, 40, & 40 lb
Incline DB Bench 20's
DB Fly 20's
Superset Fly & Bench 20 lb
DB Tricep Press 20 lb
DB French Press 10's 3 sets
Cross Body Tri Ext. 8's, 10's, & 12's
DB French Press 12's

300 Calories
48 min

 

[Czechfan]

Good afternoon everyone

I'm excited to say today is STS start for me.

Todays workout:

Cardio Coach Vol.2= 37 min
Distance 2.55 Miles
Calories Burned= 354
Worked in Level 3 zone for 20min in 75-80% zone.

STS Mesocyle 1 disc 1 and week 1

Calories Burned=410

Pushups did standard
Pushups wide harder but still ok.
Pushups standard I had to back off the last couple.
Alternating Seated Overhead Press #12 15R
BB Curls #25 21R those were killer. might go a little lighter next time.
Incline Chest flys DB- #12 15R
Seated Rear Delts DB- #10 15R
Bonus band pulls- did those
Incline Curl Alternating & Rotating at top DB- #12 15R
Standing Quarter Stop Curls both arms DB- #10 8R
Prone Pushups on Ball - I did them on the floor knees bent
DB Seated Lateral Raises Both Arms high ends #8 15R
Seated Concentration Curls 1.5's- #12 12R
Straddle pushups- Did those
Side leaning Lateral raises DB- #8 15R
Seated Curls Alternating +both arms DB- #12 15R
Chest flys Flat bench DB- #15 15R
Preacher curls on Ball One arm used #8 should've used #12 15R
Core Pushups-Bootcampstyle- I found these were hard for me 16R
Seated Front Press Dbl Arms 1.5's BB- #25 12R
Reverse DB Curls- #10 15R
Staggered Pushups-
Incline Rear Raises on Ball DB- #8 15R
BB Curl Wide Grip #30 21R Go lighter #25

STS-Ab Circuits-No equipment abs= 17.5 min
burned 93 Calories.

That's it for today! STS is fun!


Hugs!

Nora