Fitnessfreak's December Rotation for 12/14

bayerngirl

bayerngirl

Cathlete
Good morning ladies,

Today I will do GS Shoulders & Triceps, I never got my workout in yesterday:mad:

My kids missed their connecting flight from London to Munich! DH and I got suck in Munich for 5 hours; instead waiting 5 hours at the airport we decided go shopping in Munich! DH and I had a blast at the Christkindlsmarkt in Munich. We also had lunch at the famous Hofbraeuhaus in Munich.( Munich 's oldest breweries). It’s a must if you ever in Munich! And no I didn’t have a beer! LOL! DH liked the beer:D

Have a great rest day or workout today!
 
Good morning Belinda and all who follow.

Today I will be doing Legs and Glutes and some cardio from KPC.

Belinda sorry your kids missed thier connecting flight. It sounds like you had a fun in Munich.

Gayle I am so jealous of your sweatfest w. Cathe tomorrow.:D Hope all you tri-staters have a great time.

Aveggiegirl hope you had a Super Birthday!!:)

Debbie thanks for this rotation. I'm really determined to follow it all the way through. Also thanks for starting a checkin for everyone. I love the energy here and I think that really helps keep me motivated to stick to the rotation.

Jenn
 
Morning everyone! My body and I are enjoying our rest day :)

DS's game yesterday was much improvement over last week's. Who'd have thought seeing them score 10 pts (compared to last weeks 2) would be exciting. LOL They still lost 33-10, but there was lots of improvement and Nicholas scored a basket at the 3rd quarter buzzer.

Belinda sounds like you and DH made great use of your extra time yesterday!
 
Well, I took Friday off and had some gastrointestinal stuff going on yesterday. This morning I did Gym Style Shoulders/Triceps + SJP abs + ran 3.5 miles.

I’m still spot on the rotation though, I did a little extra cardio on Wed. and some more today. I’m still behind 2.5 miles in running though (to meet my goal), so I’ll make that up tomorrow.

Gotta run, our son-in-law graduates from college today and I’ve got a lot to do before the ceremony and dinner after (he’s chosen a nice Italian restaurant, yummy!)

Kathy
 
Hey everyone - I did the workout yesterday but didn't get time to post. I did something really dumb when doing shoulders. Also, I tried to kick up the weight a couple #'s more than what I usually do to push myself to failure...let me tell you...I am feeling it today!

SHOULDERS
Overhead Dumbbell Press:
1st set - Did one arm with 20's the other with 15's (thought I had two 15's) :eek:
2nd set - same as first set half the way through then dropped to 12's
3rd set- 12's

Standing Lateral Raise: 12's - 2 sets/10 reps - 2/2 ct.


Lateral Raise w/Band: Pink - medium resistance

Front Raise w/Band: Pink

Dumbbell Rear Flies: 10s - 2 sets (dying on the slow count flies)

Rear Delt Flies w/Band: Pink

TRICEPS

Dips: 10 inch step- 24 reps

Dumbbell Lying Extensions: 1st set 10#- 10 reps
2nd set - dropped to 8#s - 12 reps

Overhead Dumbbell Extension: 20# - 2 sets/12 reps

Cross-Body Extentions: 1st set 10# 2 sets/12 reps


Cross-Body Extentions w/Band: pink


Kickbacks: 10# - 2 sets/10 reps


Kickbacks w/Band: pink

Debbie - Thanks for the calorie info - I missed that post - thanks for point it out. I appreciate it!

Veggiegirl - Happy Belated Birthday!

ps. I was down 2.5lbs this morning. If only it stays down...
 
Morning everyone!

Today is my rest day. I'm glad, I love having Sunday's off. My lazy day. :p

Chris - 30 minutes cardio usually includes warmup/cool down.

Nice workouts everyone! I just read yesterday's posts. You are all kicking some major butt!!! :eek:
 
Today I did Imax2. The DOMS in my legs didn't affect me like I thought it would. My biceps actually have DOMS in them from the Bicep workout yesterday, I never get DOMS there! This is a great kick butt rotation!
 
Hello Ladies,

I love reading what all of you are doing.

Since I took a Rest day on Tuesday, today's workout was Bodystrikes and the Abs portion of Ilaria's Abs & Push-ups video.
 
SHOULDERS
Overhead Dumbbell Press: 15's - 1 set/10 reps; 20's - 2 sets/10 reps

Standing Lateral Raise: 12's - 2 sets/10 reps - 2/2 ct.
This is my fave shoulders exercise so I added: 10's - 2 sets/10 reps single count

Lateral Raise w/Band: yellow

Front Raise w/Band: yellow

Dumbbell Rear Flies: 12's - 2 sets

Rear Delt Flies w/Band: yellow

TRICEPS * My least favorite body part to work!
Close Grip Barbell Press: 50# - 2 sets/10 reps 2/2 ct.; last set she added 4 reps w/4/4 ct.

Dips: HS w/3 risers - 24 reps

Dumbbell Lying Extensions: 10's - 1 set/8 reps, 8's - 1 set/8 reps

Overhead Dumbbell Extension: 25# - 2 sets/12 reps

Cross-Body Extentions: 10# - 1set/12 reps, 8# - 1 set/12 reps
Felt these!
Cross-Body Extentions w/Band: Yellow

Kickbacks: 10# - 1 set/10 reps, 8# - 1 set/10 reps

Kickbacks w/Band: Yellow

ABS
Hanging Leg Raises 15/10/10
Ab Hits: Slow and Heavy Traditional Abs and Superman and Planks

CARDIO
30 minutes HIIT on treadmill
 
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