Fitnessfreak's December/January Rotation for Feb. 4 , 2009

[bayerngirl]

Good morning girls,

I will do PS Chest/BM2 Chest + PS Shoulders/BM2 Shoulders + PS Triceps/BM2 Triceps! I will knock out a few 1RM for Chest/Shoulders+Triceps today. I am still waiting for STS Maybe it will come today? I also need to get a abworkout in today!

My legs a so sore today!

Debbie, hope your shoulder is feeling better soon!

Hi to everyone that follows! BBL to report my workout!

 

[bayerngirl]

Hi girls,

I didn't had time to post my workout form this morning. Went to lunch with DH!My workout this morning was a killer! I can hardly type! My UB is on fire! My abs and legs are sore!LOL!

I finally got my STS! I just picked it up! Can't wait to open it! I am so excited!

CHEST
Pure Strength:
Push ups off step: 2 sets/12 reps
Bench Press w/u: 70# - 16 reps
Bench Press: 70# - 2 sets/10 reps
Incline Bench Press: 65# - 2 sets/10 reps
Incline Dumbbell Press: 30's – 10 reps **I struggled on this ones today!**
Incline Dumbbell Flies: 25's – 10 reps
Incline Super Sets: 20's– 8 reps


BodyMax 2:
Decline Pushups on Stability Ball: 8 reps
Wide Stance Pushups: 16 reps
Chest flies on the stability ball 25’s -10 reps **this was tough! My chest was fried at this point! The only reason I added this exercise, because I needed them for my 1RM!LOL!**

SHOULDERS
Pure Strength:
Arnold Press: 20's – 3 sets/10 reps
Seated Clean & Press: 10's/8's – 2 sets/8 reps
Side Lateral Raises: 12's – 2 sets/10 reps **with weighted cloves!**
Reverse "Y" Flies: 12's – 2 sets/10 reps
Side Lateral Raises: 12's – 16 reps


BodyMax 2:
Supersets
Arm Circles: 4's they felt like 20’s!
Lateral Raises: 4's


TRICEPS
Pure Strength:
Close Grip Dumbell Press: 25's – 1 set/12 reps 1 set/10- 1 set/8 reps** I went heavy on this because I needed them for my 1RM!)
Lying Tricep DB Extensions: 15's – 2 sets/10 reps **I can’t believe I used 15’s! by rep 9, they got tough! I almost picked up 10’s, LOL!**
Cross Body Extensions: 15's – 2 sets/10 reps ** same as above, every tough**
Lying Tricep Extensions: 15's – 12 reps ( couldn’t feel my triceps anymore at this point**
Dips: 1 set/20 reps 1 set/24 reps **no weights for me! I almost skipped them,LOL!**


BodyMax 2:
Overhead Dumbbell Extension on Ball: 20# - 8 reps different counts
Double Arm Kickbacks: 10's - 24 reps ** I went very very slow**
Double Arm Kickbacks: 10's - 4 reps w/4 pulses** I wanted to die at this point, glad is was over!

I have to review my STS! BBL!

 

[fitvix]

Belinda - you are turning into a animal!!

Today was Muscle Endurance. I hadn't done this one in a long time. I used to do it all the time a few years ago - I forgot what it all involved. I have to say I absolutely HATE leg presses! I wore my 10lb weighted vest for the majority of the workout and that really kicked up my heart rate. I burn over 500 calories! I was sweatin'. My body seems really shaky at the moment. Its all good though.

 

[Roxie 1965]

Good Morning,

Tonite is PLB and some ab work.

Belinda-happy to hear you finally recieved STS.

Karen-I have ME just haven't done it yet. Good job with the workout.

Debbie-how is the shoulder this am?

 

[orphylea]

Good morning! My arm was so bad yesterday that I couldn't lift it. I know that a tetanus / whooping cough booster is important but wow, I didn't expect to feel so run down and achy. I slept in this morning instead of cardio. I think I'll switch my week around and do my second leg workout today and put off cardio until tomorrow. So I'll head downstairs and do L&G in a little bit- haven't done that one in a long time, so I'm looking forward to it.

Karen: I like ME- it was the first workout that I did when I realized I didn't have to do cardio 7 days a week. But yeah, those leg presses NEVER end.

Belinda: You have had some tough workouts lately! Glad you finally received STS- I have been enjoying the previews and think DH and I will start in the next few weeks.

Roxie: I like PLB-- it has my favorite floor work.

OK, gotta get my butt in the basement and workout!

 

[Fitnessfreakk366]

I'm doing a little better this morning. Thanks for the concerns, everyone! At least today I can turn my head from side to side without any pain. I still feel a twinge and don't think I can do a pushup yet, but hopefully if I rest a few more days I'll be good to go. I'm just planning on giving myself a rest until Monday. Tomorrow I'll do cardio and hopefully Saturday morning as well.

Roxie - I seen your question on the rotations forum. I'm still thinking it over, trying to decide what to suggest.

 

[auntiebev]

Good morning all. I did my 1RM for shoulders today and it took a while so that was my workout for the day. I wish Cathe would post when she's going to start doing STS so I can get prepared. I have to order the incline risers and some cardio dvd's.

Debbie-so glad to hear that you are doing a bit better but be careful.

Belinda-thanks so much for starting our thread every day.

Have a good day everyone,
Bev

 

[orphylea]

I finished L&G and BM2 abs- I feel great. It didn't bother my arm at all- perfect because it only used DBs, so I didn't have to lift a heavy BB over my head or anything.

Legs & Glutes
I love this workout. It was hard for me to guess what weight to use for this, since it is so different than a traditional Gym Styles workout with BB squats and lunges. She moves so fast that I consider it an endurance kind of thing. So I just guessed- glad that I can do a lot more than I did in November!

Standing Work:
Leg Press on High Step- 2 sets / 15# + 10# vest
Hover Squats-15# + 10# vest
- Go heavier next time
Rear Lunges- 15s + 10# vest
Plie Squats (varied tempo hold)- 15s + 10# vest
Rear Lunges- 15s + 10# vest
Plie Squats (varied tempo pulse)- 15s + 10# vest
Drop Squats on high step- 15# + 10# vest
- Must go heavier next time.
Explosive Plie Squats- 10# vest
Curtsey Lunge (pulsing)- 10# vest
Calf Raises- 10# vest
One Legged Deadlifts- 25s
Plie Squats (traditional)- 30# + 10# vest
-Must go heavier but didn't want to hurt the arm today
Sculpting Drills- slow knee pulls on high step- 10# vest
Explosive Lunges- just body weight
Outer Thigh Leg Press on high step- 15# + 10# vest + 3# AWs
Calf Raises- 10# vest + 3# AWs
Standing Leg Extensions- 10# vest + 3# AWs
Standing Outer Thigh Lifts- 10# vest + 3# AWs

Floorwork: Used 3# AWs for all
Glute and hamstring tucks on high step
Glute and hamstring raises
Outer thigh and glute sweeps
Inner thigh lifts

Have a great day everyone!

 

[HotPants]

Checking in -

Today was IMAX2. I was hoping to see some variation on my HRM, something other than one hour/400 calories. But, alas, 55 min/408 calories. Avg HR 146. I thought this workout would burn more. I think I burned 475 doing RS! Although I raised my step height that day. I'll start logging my HR and calorie burn in addition to my w/o's. I need to track it better.
Take it easy, Debbie. And have a great day everyone!

 

[Boingo1]

Hey everyone!

I did STS: Disc 2: Back & Triceps. It really was challenging, and I feel like the 1RM's made me push myself more, just like you did, Debbie, in your rotations! I ended up with bigger weight than I would normally have chosen for myself. I have a feeling I may actually get DOMS in my back tomorrow (I hardly ever do). Also love the way Cathe moves from one body part to the next or does supersetting.

Belinda:

for getting STS today!!! You're going to love it! When will you start?

Patti: Glad your arm held out of L&G! I like that workout too!! (and there's no ball in it, is there?!!!!)

Debbie: Great to hear your arm /neck pain is better! Is your headache gone too?

Bev: I got major soreness from 1RM's last week! I wasn't expecting it...

Wendy: Wow..that's weird about your calorie burns. What kind of HRM do you have? My HR gets up to the high 170's during IMAX 2 interval blasts! And my resting HR is high 40's/low 50's. that's why I burn so much more, I think...

 

[Fitnessfreakk366]

Wendy - I pm'd you.

Chris - Yes, my head is much better. Thanks for asking!

Nice workouts everyone! Kicking some butt in here!

 

[fitvix]

Ok - my biceps are already screaming at me from todays workout. In the past when I did ME I would use dumbbells when she did the biceps part. I would use two 10lb'ers and have no problem. For whatever reason though the barbell always gets me. I had it set to only 20 and nearly died. I could not keep up after we were half way through because she does all of those single count reps. I had to push myself to continue and do them half time. I think I swore a few times...

Either way - my biceps feel like they are pumped up right now and just pulsating. I hope I can move them tomorrow...

 

[Mindymelt]

Low Max Premix Interval 1-4

Hey guys I did the Low Max this morning. Will do abs on another workout. I woke up late and didn't have much time. Just got home and about to head to bed. Debbie Glad to see you are recovering. Way to hang in on the workouts everyone. Have a good night.

HRM
46 Min
551 Calories
25% Fat
185 Max
159 Avg
34 In Zoner

 

[Czechfan]

Good Evening everyone!

Checking in like good little cathelite

Today's Workout:
Cardio Coach Volume 2 Revised=37 min
Distance- 2.70 miles
Calories burned=366 calories
I was in Level 3 most of the time.

From GS-B, S,B- Biceps Only- Do biceps only, then repeat biceps only&stretch

BB Curls- #30 2sets 10 reps
DB Curls- #12 1set 10 reps
DB Concentration Curls- #12 1 set 10 reps
DB Concentration Curls- #12 1 set 8 reps
DB Curl Downs-#8 1 set 10 reps
DB Hammer Curls #12 1 set 10 reps each side
DB Hammer Curls #12 1 set 4 reps up six, 2-2count
DB Wrist Curls #10 2 sets 16 reps
Repeat all Biceps 1X through then stretch.

4DS- Abs from LIS= 10 min.

I received my STS today! I'm still doing happy dances!!! I previewed the Plyo legs - plate section part - Oh my that looks challenging and quite possibly painful, major DOMS I predict, we'll see. I also previewed weighted and Plates Abs, oh man those are awesome. Who'd of thunk it, paper plates being a piece of workout equipment. My paper plates worked fine on my carpet no worries. I also had two frisbees as backups incase those would work better. I'd recommend if using frisbees to cut the lip away so it fits the foot more like the paper plates do so they slide better, just a suggestion.
I'm really impressed with STS and thrilled to have it in my hot little hands now.

I hope everyone had a great Wednesday, after all its over the hump day, gotta love that!


Hugs!

Nora