Fitnessfreak's December Rotation for 12/10

[Iris_g1]

Hi Everyone,

I think I forgot to check in yesterday. Probably because I ended up taking a rest day. I was feeling exhausted after work, and figured I should listen to my body and rest.

Today's workout was GS Biceps.

Barbell Curls: 25# - 2 sets/10 reps - 4/4 ct.

Dumbbell Partial Reps: started with 10's

Concentration Curls: 13's both rounds skipped the bonus burn

Curl Up/Reverse Downs: 10's - 10 reps 4/4 ct.
Second round used same weight.

Hammer Curls: 10's -

Wrist Curls: 10's#'s for round 1 & 2

After the bicep work, I did "Rumble" for 40 min. cardio &
LIC abs.

Good Nite all.

 

[fitvix]

Yes, you sort of did! lol

I'm not sure how to explain what I am more confused about... You suggested doing workouts that are geared more towards endurance - however, this month we are not doing those types of workouts. What should a endo do when doing this rotation to benefit more from the work? If you go lighter you can't really reach that point of failure, can you? Sorry, for all of the silly questions - I am just trying to better understand. Thanks for your replies!

BTW, I finished up the rotation a little bit ago and hammered out the abs. Legs are on the schedule for tomorrow....dreading the pain!

 

[Roxie 1965]

Just finished Low Impact step, biceps those concentration curls were killer did the first set with 10s then dropped down to 8s, then put in the wrong 4ds and ended up doing abs from the kickbox section those were killer to. DH made a cake today what a enabler.

 

[Cookie57]

Got it done! Boy, those concentration curls were tough. The other day Debbie mentioned how we often have some weaker muscles and mine are the bis. Amazingly, I'm not sore now in the arms, but more near my wrists. I was in a car accident a few years ago and broke both, so I'm thinking it is more than the weights.

Debbie, thanks again for putting this together. It has pushed me so much more than I ever would have attempted on my own, and having this group to check in with makes me really get up and do it.

 

[Sonya Arellano]

OH MY…WHAT AN INTENSE WORKOUT!

Did workout all the way through and then started over and did it again.

BICEPS
Barbell Curls: 40# - 2 sets/10 reps - 4/4 ct.
Second round I used 30#

Dumbbell Partial Reps: 10's - 8 reps half up/8 reps half down 1st set,12’s second set.
Second round I used 12's (took a short break before second set)

Concentration Curls: 20# - 8 reps 6 ct. up/2 down; 15’s for last 2 reps and 4 reps w/static hold, then 3 up and 1 down.
Second round used 15#

Concentration Curls: 20# - 8 reps 3 up/1 down
Second round used same weight.


Curl Up/Reverse Downs: 15's - 10 reps 4/4 ct.
Second round used same weight.


Hammer Curls: 15's - 10 reps 2/2 ct.; 4 reps 6 up/1 down; 2 reps 2/2 ct.
Second round used 15's
HOLY CRAP!.....that’s all I have to say!!!!!!!!!!!!!!!!!!!


Wrist Curls: Only did one set w/8’s…my left forearm was tight even though I kept stretching it during workout.


ABS
Core Max workout #1