Fitnessfreak's December Rotation for 12/1

Kathy & Cathy-I was checking the 1RM out last night and figured I could bang them out in a week, then I read a post by SNM that said a week is plenty of time. I WAS going to TRY to do some on these weight days, but after this morning's workout, I was FRIED! lol Keep me posted if you find a time that suits fitting these tests in.

Lisa-good thing you stopped fast enough! I've had my TM stop when it hit the 100 minute mark and I had NO CLUE it stopped when it hit that many minutes! LOL So I know how you feel!

Gayle
 
bayerngirl said:
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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Belinda, If you can, stay with the weights Cathe uses. If not, there is nothing wrong with going 5# lower. Listen to your body.

Happy Anniversary!!!
 
Debbie -that was great! Thanks for posting this rotation. Following are weights used - I did the pushups on knees - chest is the my weakest area. All other moves I did but am running low on time so will only post weights.

Round 1 - 1 arm Rows - (warm up - 15) - remaining - 25 lb except for 1 set of 30 but form suffered so I went back to 25.

Round 2 - Underhand rows - tried 55 lbs but form suffered so went down after those first 2 sets to 50 lbs and that was fine

Chest flyes - 2X 15 lbs

Round 3 - 1 arm row - 15 lbs

Round 4 - Pullovers - 15 lbs

Press - first round - 2X15 lbs - repeat round - 2X12 lbs

Round 5 - blue band b/c I couldn't find green, then spotted the green and did repeat with that one.

Abs - gotta love BM2~
 
Good morning! I will be joining you all in this rotation but I workout in the afternoon so will bbl to post! Sounds like it's going to be a great workout! :)
 
Fitnessfreakk366 said:
Belinda, If you can, stay with the weights Cathe uses. If not, there is nothing wrong with going 5# lower. Listen to your body.

Happy Anniversary!!!
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Thanks Debbie! I have been lifting heavy doing BFL rotations for months and now, I actually have a hard time going lighter in weight! I took the test online for my body type, I guess I am Endo/Meso, I am so confused on the weights for my body type:(

Thanks for all your help!
 
Good Afternoon :)

Today is day 3 of this rotation...doing 4DS Shoulders....and getting a super late start :confused:

Have a great day everyone!! BBL

Iris
 
Hey Ladies:)

Finished my workout earlier but didn't have time to post it. I had a parent/teacher meeting to attend and I was running behind schedule.

I did the weights like i was suppose to and also a 3 mile run. I still have to get abs in yet...prehaps I will take my dvd to work with me tonight;) I have a feeling that I am going to be sporting some DOMS tomorrow!

Lori:)
 
Fitnessfreakk366 said:
Iris, you started this rotation early! Good for you! I love your name, by the way! :)
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Thank you! :) I think there is another Iris on here too.....very rare you see it anymore!

I needed to start early to coincide with my rest day...and it was perfect timing coming off a rest week!

Has anyone found that your rest week is sometimes based more on mental re-grouping than just physical? And that sometimes it's not scheduled, but the body AND mind need a rest.............I have finally learned to not fight it and recognize it for what it is. I think I'm finally ready to break through that plateau and out of that funk I've been in!

Have a great evening ladies!
 
Pinny150 said:
Thank you! :) I think there is another Iris on here too.....very rare you see it anymore!

I needed to start early to coincide with my rest day...and it was perfect timing coming off a rest week!

Has anyone found that your rest week is sometimes based more on mental re-grouping than just physical? And that sometimes it's not scheduled, but the body AND mind need a rest.............I have finally learned to not fight it and recognize it for what it is. I think I'm finally ready to break through that plateau and out of that funk I've been in!

Have a great evening ladies!
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Yep, I just came back from a week off as well, and I do agree it is more mental then physical for me too. I can't believe that probably about 3 years ago I never took a rest week and hardly any rest days. I don't know how I managed that and didn't get injured too frequently. Now I look forward to my week off every 8-12 weeks. We just need to do that every once in a while.
 
I was planning on starting this today, but I think I'm fighting something. I didn't sleep well and woke up feeling conjested. what I want to know is, do I just push through the "not so great feeling" and workout or should I just start tommorow? Im curious what others do? I'm definetly not "sick", but just more run down or at the beginning of something. I can never decide and sometimes, when I push myself my workout is crap. Is it better to just do it or save the energy and hope I feel better tommorow?.....I swear it's guilt!!! Rather than sitting here at 3 in the afternoon, i should just do it....OMG Im literally talking myself into and out of it at the very same time.....

Elena
 
Elena-personally, I go with the flow. lol Thanksgiving morning I woke up with the worst head cold I've EVER had, plus a cold sore to boot! But I was in awesome spirits and not grumpy at all, so I kicked my workout and it felt great. Same thing with Friday. However, when Saturday hit and I was feeling that lethargic, lazy feeling that I get at the end of a tough cold, I slept in and skipped my workout. I'm back at it today and feel great!!!!! Sometimes, you just have to try it out and see how it goes. You could always stop, right?

Gayle
 
Thank you Debbie for putting this out there. I am joining you in this rotation. I will be using much lighter weights with higher repetitions.
I did 15 to 20 reps on most of the exercises using up to 12 pounds.
For the rows, I did 10 reps only using a 45 pound barbell.
On the flat bench chest I used 15 pounders for the first set and 10 for the second set - up to 20 reps.
I also got my cardio and abs in first thing.
Is this what you meant for us to do if we are endomorphs?

V.
 
Hi Debbie and all followers!!

I'm very excited to start your rotation this month!

I worked last night (I do overnight weekends) and so my workout is saved until I get a few hours sleep.

I did 4DS: Chest & Back first, and then HIS, and then BM2 abs. I challenged myself enough on the weights that I was shaking the last few reps, that must have been crazy to do that twice! *Bows to you that did*!!!

HIS was fun! I hadn't done it in a while...

Ended up doing the BM2 stretch instead, because it came after the abs.

Thanks for putting this out there, Debbie! You rock!!

to Beth & Iris!!
 
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hrcfitness said:
I was planning on starting this today, but I think I'm fighting something. I didn't sleep well and woke up feeling conjested. what I want to know is, do I just push through the "not so great feeling" and workout or should I just start tommorow? Im curious what others do? I'm definetly not "sick", but just more run down or at the beginning of something. I can never decide and sometimes, when I push myself my workout is crap. Is it better to just do it or save the energy and hope I feel better tommorow?.....I swear it's guilt!!! Rather than sitting here at 3 in the afternoon, i should just do it....OMG Im literally talking myself into and out of it at the very same time.....

Elena
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So did you work out???

I usually listen to my body. If it needs a rest for a good reason, I give it to it. If I'm tired because I just stayed up late or something like that, I'll push myself to do it. I always feel so much better after I get it done.

You are all welcome about this rotation. I'm having fun following it with you all!
 
I also joined in on this rotation, but lowered the weights in some of the exercises (only because I've been a little bit of a slacker lately). I didn't want to be in too much pain tomorrow. I'm really looking forward to the rest of the rotation. :)

Thanks Debbie!

Robin
 
I did it!!

Ok, after i posted earlier, i just got up and did it....So glad I did!!
I did 30 minutes on the Spin Bike and then 4DS Back and Chest plus the Ab's from BM2....Since I want to drop a few lbs I only did the weight workout 1x through....I feel awesome!!!
thanks for the support!!
Elena
 
Finished that chest/back workout. Loved it! My chest work is lacking...so sad, but with much practice, things will progress, right??
Copied Deb's sheet and adding my own...


BACK/CHEST
Round 1
Supermans (warmup)

One Arm Rows (warmup)
15# - 16 reps

One Arm Rows: 30# - 8 reps
(these felt too light)

Full/Partial Pushups
(ick..need to improve on pushups)

One Arm Rows: 40# - 8 reps
(second time around went with 35's)

[**Repeated Round 1 all over again but skipped the supermans and warmup of one arm rows.

Round 2
Underhand Barbell Rows: 70# - 2/7 reps

Incline Dumbbell Flyes: 30's - 11 slow reps

Underhand Barbell Rows: 70# - 2 sets 7 reps

Incline Dumbbell Flyes: 30's - 10 slow reps
***Repeated Round 2 but dropped to 25's with the incline flyes.

Round 3
One Arm Rows Palms Back: 25# - 12 reps (these were tough)

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

Round 4
Incline Pullovers: 30# - 8 reps then did again with 35# (my hand can barely fit around the dumbbell the way you have to hold it..luckily, my two middle fingers are long enough. lol.)

Incline Dumbbell Chest Press: 25# - 7 reps
Really starting to fry out here and had a hard time keeping up with the chest press and did not repeat it, but did repeat pullovers.
***Repeated Round 4 again.

Round 5
Back Pulls w/ yellow band superset w/Y-Pulls....OMG!!!!!!!!! These were hard!!

Around the Clock Pushups
Once again, I sucked at the pushups and did not repeat, but repeated back pulls.
***Repeated Round 5 again.
 
Elena - Nice job getting it done!!! You did great!

Char - There you are! Nice job girlfriend!!! Those pushups killed me too. I don't think I've done a pushup in over 3 months! :eek:
 
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