Fitnessfreak's December Rotation for 12/3

Fitnessfreakk366

Fitnessfreakk366

Cathlete
I keep meaning to tell you all that anyone can start this thread. Especially on Friday, Saturday and Sunday because I workout a bit later then I do during the week. So feel free to start this thread. Sunday's are my rest day so unless I check in to see how everyone is doing, I won't be posting that day. Again, those of you doing this rotation on Sunday feel free to start the thread. Just title it as I have using the appropriate dates.

Today was 4DS Shoulders and repeated each round twice. What a burner. This was a puke status workout.

SHOULDERS
Round 1
Seated Overhead Press Pyramid sets: 10's/12's/15's/20's with 16/12/10/8 reps
***Repeated this round. Killer!

Round 2
Alternate Overhead Press: 15's - 3 sets/4 reps
superset w/
Dumbbell Upright Rows: 20's - 12 reps
***Repeated.

Round 3
Lateral Raises: 12's for the first set of 8 reps (long lever); 10's for 2nd set of long lever; 10's for bent arm.
***Did not repeat this round.

Round 4
Double Trouble: 10's - 8 reps; 8's - 8 reps second set
superset w/
Rear Delt Flyes: 12's - 12 reps
***Repeated. These were tough because Cathe does these twice so repeating this made it four times. Love the double trouble exercise.

Round 5
External Rotation Pulls w/Band: Green band
***Repeated. Excellent burn here.

I did the ab work from Monday since I didn't do it then. You all might have to keep me accountable for ab work. I slack in that department.

ABS
Body Max 2 Ab Work

That is all....

You all have fun with this one! Shoulder work for me is a killer.
 
Good morning girls,

I am done with 4DS LIS + Shoulders + Yoga Zone " Total Body Coditioning"! :p I am glad I am done!

Have a great workout and day!
 
Just caught up with yesterday's posts after I signed out. Nice workouts everyone!

Roxie - I use magnets to up my dumbbells. I got some from some scientific online store and if I find the link I'll send it to you. Anyways, I bought 8 of them. Each magnet is .5# so I usually use four of them on each dumbbell to up them by 2#. So when I need to go from 15# to 17# because 20# is just to much of a jump I use the magnets. They work very well and were VERY CHEAP.
 
This morning I did the 4DS shoulder work and really fried my shoulders! Then I did the LIS ab work as I need to work my abs at least 3 days a week and followed that up with Stretch Max with the ball as I find that one really good for my upper body.

I am definitely still feeling my pec muscles and my back, too.
 
Just completed my shoulder work. I had to decrease my weight because my shoulders were already sore from working my chest two days ago. I also did ab work.
 
Last edited:
Good Morning!

Debbie,

Niiiiccceee. Can't wait to try it. Did the Step Blast yesterday. Remembered most of the moves..pretty easy to follow anyways, imo. I must have burned enough cuz my weight is 120.2 now. Goal is 119. WOOHOO! More tunafish today as I am getting tired of turkey patties and such anyways.
 
Good Morning :D

Today was KPC...the "I'm a bad a$$ workout"...lol

Great shoulder workouts everyone! I'm still feeling it! I feel shoulders are my weakest area...I always find myself going (what I feel to be) substantially lighter...and doing the rounds twice? Definitely the "I'm a weak a$$ workout"...lol

Have a great day everyone!

BBL
 
Tonite will be 4ds shoulder and 30min on the TM. Thank you everyone for your help on my wt selection we have a dicks sporting goods 45min away from us might have to talk DH into going there this weekend if it isn't snowing. Debbie I would love to have that link I need them for my barbell as well. The underhand grip upright rows I did the other nite with 22lbs and that was just to light my bar wts 12lbs and the next set of plates are 5s so that ups it by 10lbs.. don't know if I am ready for that. I to need to add another ab day just don't know when yet.
 
Hey everybody!!!! Happy Hump Day!

4DS Shoulders for me, twice thru each round except #3, as prescribed. I had to double check the rotation, Debbie, HOPING you said everything ONE time thru! LOL WOW! I kept all my weights with Cathe and INTENDED to lower them for the second time thru the round, but I'm too competitive with myself and stuck it out thru all the repeated rounds. And I was fried!

I tacked on some 1RM tests for biceps this morning too. Interesting! :)

Debbie, I'd be interested in those magnets too, if you can find the site.

OK......off to get ready for work/school!

Happy DOMS day! :)

Gayle
 
Roxie and Gayle - I will find that site. I'll post it when I do. Gayle, nice going with the workout and not dropping your weights with the second round.
 
I'd be interested in the scientific site for magnetic weights, too -- maybe you could put it in in its own thread in the open category so it's easy to find -- thanks!

I did the shoulder work with repeats today -- wow, tough!! I had to lower my weights sometimes on the second round. I finally felt my chest soreness last night -- I think the shoulder DOMs are going to kick in sooner!

Have a great day!

-Beth
 
lMorning,

Today I did 40 mins. of cardio along with 4DS Shoulders. Oh my what a workout.:D

Round 1
Pyramids: 8/10/12/15
Repeated exercise with same weights

Round 2
Seated iso press: 15# - repeated second set with 12's b/c I realized I was holding the dbs the WRONG way and man did the weights feel extra heavy.
Upright rows: 12#

Round 3
Standing lat raise 10#
Bent arm lat raise 8#
Did not repeat

Round 4
Seated front raise: 8#
Rear iso flyes: 5#
Repeated exercises

Round 5
External rotation pulls: was able to this once.

Although I LOVE to lift heavy, I'm trying to shy away from too much heavy lifting, b/c I feel I'm looking too much like SHERAH (sp?).

Great workout from everyone here :D

Haydee
 
Morning!
Great workouts everyone! I did LIS first (to make up some of the cardio I missed from yesterday) + 4DS Shoulders (twice per round) as in Debbie’s rotation. WOW! The first round the second time around was killer, I went to failure on the last set. I matched Cathe’s weights through all of it but boy was that tough! My shoulders were totally fried at the end, lol.

Kathy G
 
Hi Everyone!

Just finished up 4DS: Shoulders, 1x through, and I followed it with 30 Minutes of Cardio: Fat Blaster (intervals) from Turbo Jam!

I have a little trouble with shoulders. One thing I can NOT do is overhead lift 15 lbs! 12 is my limit (with shaking!)

After reading over the rotation guidelines again, I think I screwed up yesterday. I actually categorize myself as a "pear-shaped ecto-endomorph with thin, delicate upper body and high fat storage in the hips and thighs" . So I wanted to follow Endomorph rotation. Does that mean I should have only done 35-45 minutes of cardio yesterday instead of the entire SB? What do you think?

Great job everyone on today's workout!! You guys are great motivation!!!
 
Well, this morning I dragged my butt out of bed and did the 4DS shoulder workout - but only one time through. I kept with the weights that Cathe used the whole way through. My husband is scared of me and my weights. :D

I followed the shoulder workout with sections 1,2, &3 of BM2. I was pooped out after that. Good thing tomorrow there will be no cardio - though the leg workout should get intense. (looking forward to it!)

Debbie - this is about the 4th rotation of yours that I have followed and I just love them all! I like how you incorporate different premixes that I never knew existed or double up on sections of the DVD's (like 4ds shoulders) to make it so intense. Thanks for all you do!
 
Hello to you all,

Great job everyone! I am a day behind of you....

Step Blast without the challenge. I found it a challenge just doing the combos! I did it though!
During the challenge I biked 7.30miles so I could watch it through to the end. Hopefully in the next couple of tries I will do the whole thing!!! ;)

Feeling DOMS in front of shoulders/chest area and bi's from yesterday's 4DS chest and back. Not overdone just good knowing that I worked out.

Hope you all have a great day!

Ohhh....I have pacemates or paceweights (forgot what they are called) There in a case of 18 and weigh .5#s each. For upping my weights to 17#s I would use 4....etc. Next time around on flyes I will go down to 17# because 20# was getting to be a struggle
2nd round of 12 at #7. ;) I am soooo glad that I only did weights as is on the DVD instead of twice through!



BBT
Heidi
 
Boingo1 said:
After reading over the rotation guidelines again, I think I screwed up yesterday. I actually categorize myself as a "pear-shaped ecto-endomorph with thin, delicate upper body and high fat storage in the hips and thighs" . So I wanted to follow Endomorph rotation. Does that mean I should have only done 35-45 minutes of cardio yesterday instead of the entire SB? What do you think?
Click to expand...

Chris, you probably should have stopped after the first three sections and skipped the challenge, but that's ok. Just be careful not to over do it with cardio. It can back fire on you.
 
I changed the rotation a bit. Please go back and see the changes I made for Dec. 4th and Dec. 18th. I added in calf work to the program. Forgot to do that with the original post.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top