Fitnessfreak's December Rotation for 12/1

Fitnessfreakk366

Fitnessfreakk366

Cathlete
Ok, who's with me on this??? :D

Today was 4DS Back and Chest. I really like the way Cathe put this workout together. And doing each Round twice was a killer!

BACK/CHEST
Round 1
Supermans (warmup)

One Arm Rows (warmup)
15# - 16 reps

One Arm Rows: 30# - 8 reps

Full/Partial Pushups

One Arm Rows: 30# - 8 reps

Pushups:B] 8 singles/8 bottom half/8 top half
***Repeated Round 1 all over again but skipped the supermans and warmup of one arm rows.

Round 2
Underhand Barbell Rows: 70# - 1 set 7 reps; 1 set 8 reps

Incline Dumbbell Flyes: 30's - 12 slow reps

Underhand Barbell Rows: 70# - 2 sets 7 reps

Incline Dumbbell Flyes: 30's - 12 slow reps
***Repeated Round 2 but dropped to 25's with the incline flyes.

Round 3
One Arm Rows Palms Back: 25# - 12 reps

Decline Pushups: 12 reps
***Repeated Round 3 again.

Round 4
Incline Pullovers: 30# - 8 reps

Incline Dumbbell Chest Press: 35# - 12 reps
***Repeated Round 4 again.

Round 5
Back Pulls w/ purple band superset w/Y-Pulls

Around the Clock Pushups
***Repeated Round 5 again.

This was exhausting. Rounds 1 and 2 were really tough to repeat. Felt good, though. Really worked the muscles well.

I did the stretch and didn't like it too much. It was too much leg stretching and hardly any upper body stretching.

Please post whichever day you are on in this thread for the 1st. I know some of you said you were starting this on different days due to the rest day.

Enjoy!
 
I will be doing 1 round of 4ds and 30min on TM followed by BM2 abs. Will post results tonite when I do all of this. Do I do cardio first or wts. first?
 
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I'm here and finished for the day. Definitely one tough workout especially since push-ups are NOT my favorite thing ;-)

I managed to use 20 lb pairs for the first sets of flies and chest presses, but had to back off to 15's for the rest of them.

I agree about the stretch and thought is was much more leg oriented, which seemed odd to me given that the workout is much more about upper body muscles. I did do all the stretches between sets, so hopefully that'll be enough, but I'm pretty sure my pecs will kill me tomorrow anyway.

With the abs added in, I came in at 62 minutes total.

Now I just have to decide what cardio to do tomorrow, as I don't yet have the scheduled DVD though it's going to be one of my x-mas presents to myself. I'm leaning towards Rhythmic Step as I haven't done that one in awhile.
 
Good morning!!!

Debbie, may I just say THANK YOU for putting this rotation together? Thanks for taking the time and energy!

Well, I'm wiped! lol I have to admit that I didn't think it would be all that hard. But MAN....pick a heavy-enough weight and WOW! I repeated all except the last round....I was spent by then. I LOVE those decline push ups with your rear in the air!!!

Gayle
 
Good Morning!

Im in and super excited! The last rotation I followed was when I was trainging for my race so this will be a nice switch.:)

Im doing as follows but I will be adding some cardio in somewhere. I have to work tonight and DS is making it harder to get my workouts in. He isn't napping as much as he use to and when he doesn't nap in the daytime, I workout at night....but I can't do that today. I may be able to pull the weight work with him roaming around me but not the TM part.

I will bbl to report my workout!

Lori:)
 
Good morning! I did my workout this morning too, as scheduled.

Round 1
Supermans (warmup)

One Arm Rows (warmup)
12# - 16 reps

One Arm Rows: 30# - 8 reps

Full/Partial Pushups

One Arm Rows: 30# - 8 reps

Pushups:B] 8 singles/8 bottom half/8 top half

***I repeated Round 1 (and tried 25 on the one arm rows for a set but went back up to 30)

Round 2
Underhand Barbell Rows: 55# - 1 set 7 reps; 1 set 8 reps

Incline Dumbbell Flyes: 20's - 12 slow reps

Underhand Barbell Rows: 55# - 2 sets 7 reps

Incline Dumbbell Flyes: 20's - 12 slow reps

***I repeated Round 2 (I tried to up the BB rows to 60 but felt that I had better form with 55).

Round 3
One Arm Rows Palms Back: 20# - 12 reps

Decline Pushups: 12 reps

***I repeated Round 3 again.

Round 4
Incline Pullovers: 15# - 8 reps

Incline Dumbbell Chest Press: 25# - 12 reps

***I repeated Round 4 again but upped the pullovers to 20 (may try 25 next time) and man were those 25s a struggle with the chest press)

Round 5
Back Pulls w/ green band superset w/Y-Pulls

Around the Clock Pushups

***I repeated Round 5 again- kept running out of room with the pushups. :)

I liked this a lot, although it was tough! My chest muscles were visibly twitching while I was putting on my makeup. :) I totally agree about the stretch.

THANKS DEBBIE! This is so much fun!
 
FitnessFreak366 Dec.08 rotation

Hi Debbie,

It's been a VERY long time since I've posted. I have been lurking for a little over a year now. I've seen this rotation you've put together and just couldn't resist.

Round 1
Supermans
One arm row w/u 15# db
One arm row 30# db
Push ups (all)
Repeated with same wts.

Round 2
Underhand row bb 65#
Chest flyes 25# db
Underhand row bb 65#
Chest flyes 25# db
Repeated with same wts.

Round 3
One arm row (wide) 25# db
Chest decline push ups (all)
Repeated, but used 30# db - one arm row

Round 4
Incline pullovers 25# db
Incline press 30# db
Repeated, but used a 30# db for pullovers

Round 5
For T=Band flyes I used a blue tubing, as I do not have a green band
Push ups were done on the knees 1/2 way.
Repeated in the same fashion

Was not able to do abs, as my son (Logan) woke up

I really enjoyed this w/o.
THANK YOU SO MUCH DEBBIE FOR ALL YOU DO TO HELP US. :D

Haydee
 
Good Morning :)

This morning, I did Imax 2 or should i say it did me:D

Debbie, I really like how you put December rotation together, I'm starting tomorrow, thanks girl :D bbl lots going on here 3 days of work to caught up on, bbl :rolleyes:
 
Morning,
First let me say a big thank you to Debbie for this great rotation. :) I’m looking forward to doing this with you all. And a special shout out to Gayle, too. ;)

I did BM2 abs first than went into the weight work. I had to take a couple of the exercises down in weight because I wasn’t sure I’d make it doing two rounds, yikes! I really felt like I went to exhaustion on most of the exercises and felt wiped out when I was finished, lol. Oh, I think the reason the cool down is so lower body oriented is because it’s after HIS as well as the segment we did (if we were doing the DVD as is we’d need the leg stretches). ;)

Here’s a question for you all….did you hold the dumbbell by the ends for the pullover like Cathe does in the workout or did you have to grab it by the middle? I thought about going heavier but couldn’t grasp the larger DB by the ends.

I’m thinking of either a straight run or doing iBi Climb Bootcamp 14 tomorrow. Great job everyone!

Round 1
Supermans
One arm row w/u 15# db
One arm row 30# db
Push ups (all)
Repeated with same wts.

Round 2
Underhand row bb 50#
Chest flyes 25# db
Underhand row bb 50#
Chest flyes 25# db
Repeated with same wts.

Round 3
One arm row (wide) 20# db
Chest decline push ups (all)
Repeated with same wts.

Round 4
Incline pullovers 20# db
Incline press 25# db
Repeated with same wts.

Round 5
For T=Band flyes using green band
Push ups around the clock (going windshield wiper fashion, no room)
Repeated
 
Good morning -- rotation started today -- Debbie, what were you thinking?! :) Repeating the heavy weights seems hard -- I actually did the workout as Cathe designed, but thought about repeating a couple of rounds but also wondered how I would! :) I do want to repeat for the other upper body work -- do you modify your poundage at all?

thanks again -- I think it's going to be a great month!

-Beth
 
I seem to have forgotten to do the ab work! :rolleyes:

SHAME ON ME!!!

Nice workouts you all! I'm so excited to see so many people posting here! I actually thought I'd be the only one! LMAO!

Roxie - Do whatever you want to concentrate on more first. If you want to put your all into weights, do that first then cardio. If your goal is to lose #'s, do cardio first and go lighter with the weights.

Again, it's so great to see you all posting! This is going to be so much fun!
 
That's funny, because I almost forgot to do abs too! I was all the way in the kitchen and checking off my w/o in my calendar when I saw abs. Doh! I got it in, though. :)
 
I've never done your rotations before, but I had to do this one. It was tough, but I gutted it out! WOW!!
 
Ladies-I'm wondering if any of you are planning on testing for 1RMs before STS comes out this month (hopefully). I WILL do them, but now I'm wondering how and where to include them with this rotation??? What are YOU planning on doing???

Gayle
 
LOL, that's why I usually do abs first (or else I'll conveniently forget them...ha!) :)

Gayle,
I'm not sure, but I want to start testing them for my 1 Rep Max's as well. I was thinking of doing them in the evening (I usually do my workouts in the morning). I'm a bit overwhelmed by how many there are to do just for the first mesocycle though! Yikes! Am I looking in the right place....the workout manager?

Kathy
 
Gayle, I'm planning on fitting in some 1RM's later this month. I've done quite a few of them, but there are some that I don't know what they are and I'm hoping they get the tutorial up to assist me with that!
 
I'm excited to start this rotation! I'm one of the ones that have to start it a different day because of where my rest day falls. So I'll be a couple days behind....I hate to be behind. That's going to drive me crazy, but it's wonderful hearing everyone's workouts so I know what to expect!

So, today I did iTread 9 - 60 min....I was on track for one of my best runs when 40 min into it my circuit breaker tripped stopping the treadmill, right in the middle of the fastest sprint! I was running at a 7.6mph pace when I almost crashed into the front of the treadmill when it stopped dead. Luckily DH was around to rest the circuit breaker and I completed the workout, but now I don't know if I broke my record or not.....smart aleck DH said, well, why don't you just start over again. :rolleyes:

Again, thanks Debbie for getting this rotation together, I can't wait to start it!
 
Good morning ladies,

I am in! I did this morning 4DS HIS + Chest and Back minus the abs:p Today is my 25th wedding anniversary! I will do my abs tomorrow!

Debbie I am an Endo, how light to I go with the weights? I stayed with Cathe's weights or do I go lighter?
 
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