Fitnessfreak's December Rotation for 12/3

Yay! I'm finally starting the rotation. That means it's Day 1 for me. Repeating the rounds twice sure makes a difference!

Debbie, I love that you post your weights and stats, etc as it helps me push myself.

I have the paceweights and although the initial costs seems like a lot, I really love having them.

Here is what I did:


BACK/CHEST
Round 1
Supermans (warmup)

One Arm Rows (warmup)
15# - 16 reps

One Arm Rows: 29# - 8 reps

Full/Partial Pushups - 1/2 toes, 1/2 knees

One Arm Rows: 29# - 8 reps

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

Round 2
Underhand Barbell Rows: 65# - 1 set 7 reps; 1 set 8 reps

Incline Dumbbell Flyes: 14's - 12 slow reps (my chest is weak, but glad I'm not alone because I saw someone else mention the same thing!)

Underhand Barbell Rows: 65# - 2 sets 7 reps

Incline Dumbbell Flyes: 14's - 12 slow reps
***Repeated Round 2

Round 3
One Arm Rows Palms Back: 24# - 12 reps

Decline Pushups: 12 reps (1/2 toes, 1/2 knees)
***Repeated Round 3 again.

Round 4
Incline Pullovers: 30# - 8 reps

Incline Dumbbell Chest Press: 16.5# - 12 reps
***Repeated Round 4 again.

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

Around the Clock Pushups all on knees, my chest was tired!
***Repeated Round 5 again.
 
I have a question about shoulder work. I can almost always match Cathe for shoulder work where you keep your arms below shoulder height, but I'm just now getting to the point where I can lift heavier overhead. I can use 15 lb pairs reasonably well and if it's the first thing I do, I can manage about 6 reps with 20 lb pairs. What would cause the discrepancy between how heavy I can lift overhead compared to below the shoulders?

Thanks for adding the calf work, I probably would have added it on my own because I like calf work, but nice to have it there officially.
 
Peaceful Rainbow said:
I have a question about shoulder work. I can almost always match Cathe for shoulder work where you keep your arms below shoulder height, but I'm just now getting to the point where I can lift heavier overhead. I can use 15 lb pairs reasonably well and if it's the first thing I do, I can manage about 6 reps with 20 lb pairs. What would cause the discrepancy between how heavy I can lift overhead compared to below the shoulders?

Thanks for adding the calf work, I probably would have added it on my own because I like calf work, but nice to have it there officially.
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Do you mean exercises like upright rows and the double trouble exercise? Hmmm, not sure if I can answer that question. It sounds like the fronts of your shoulders need to be strengthened a bit more. Usually people are stronger lifting below the shoulders and when doing overhead presses they are weaker.
 
Debbie - you mentioned that doing too much cardio can back fire on you - how? And how much cardio is too much for a endo?
 
fitvix said:
Debbie - you mentioned that doing too much cardio can back fire on you - how? And how much cardio is too much for a endo?
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What I mean is, your body won't drop fat anymore if you over do it with the cardio. And there is not a set point on how much is too much. You need to see how your body responds with certain programs and go from there.

When I was doing 5-6 hours of cardio a week I lost weight but was still considered a "skinny fat person". When I started increasing my weight lifting and cutting back on the cardio I lost bodyfat and became more muscular and lean, which I personally like.

You have to see what your body responds to and then go from there.
 
Darn Debbie, you had to remember calves. Mine always get sore after I work them out. I'll be walking on my toes the next day. Thanks anyway.

I got my workout in again before lunch. I love that.
Did LIS and shoulders and stayed 5 pounds lighter than Cathe with more reps when I could get them in. It was a very good workout.
Debbie, I'm also wondering why you said not to over due on the cardio, but for us Endo's you said to do 4 to 5 days of cardio for 30 to 35 minutes?
 
Burning2 said:
Debbie, I'm also wondering why you said not to over due on the cardio, but for us Endo's you said to do 4 to 5 days of cardio for 30 to 35 minutes?
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Yes, 30 to 35 minutes but if you do that, lets say 6 times a week, thats still only 3 hours. 3 hours isn't overdoing it. And on cardio days I said to keep it around 35 to 45 minutes so you can probably add about an hour to make it 4 hours for the week with this rotation.

I just think that cardio is overrated in a big way. Not sure any of you read Oxygen magazine, but Robert Kennedy always stresses that weight training is the way to go to lose weight. He is RIGHT. I know people who only do cardio and even though they are thin, they have no shape. If thats what you want (no muscle tone), then by all means do cardio until you fall down. But if you want to shape your body, lose body fat and look good in a tank top having definition in your arms, you need lift.

It's a balance thing really. You can overdo it with the cardio and you can overdo it with the weights (even though I do - and I like it that way :cool:).
 
Alright, I see what you mean now about too much cardio. You did make me chuckle with the "skinny fat person" description.

I am strong - but I feel like there is a layer of fat preventing the lean/muscular me to show. I hope by doing a little more cardio this month I will see some results. For the last few months I have been doing alot of weight focused rotations. (thinking more muscle = burning more fat...didn't seem to be helping)

Thanks again!
 
fitvix said:
Alright, I see what you mean now about too much cardio. You did make me chuckle with the "skinny fat person" description.

I am strong - but I feel like there is a layer of fat preventing the lean/muscular me to show. I hope by doing a little more cardio this month I will see some results. For the last few months I have been doing alot of weight focused rotations. (thinking more muscle = burning more fat...didn't seem to be helping)

Thanks again!
Click to expand...

Keep your eats in check as well. Dropping carbs helps a lot too. In the summer when I'm leaning out I drop my carbs to around 100 g or lower a day. That really helps a lot as well.
 
HA! You're all chatting about too much cardio, not enough weights, too much weights, etc.
But I'm just glad the only changed Debbie made was to add calves.....NOT add chest work 3x or legs 5x! LOL

Gayle
 
Boy, this thread sure is long. I wonder will we ever be able to reply to personnals! LOL

Today was catch up day. I put DS down for his nap, and although he fought it...he went:D Now Im happy. Not to mention that he will be happier later today as well. When he doesn't have a nap, it shows around 5'ish.
So I did todays planned workout:confused: Toughy! Ouch! I also did BM2 abs and I did SB that I was suppose to do yesterday but ended up running instead. SB is alot of fun. I was surprised at how fast I caught on to the moves~

Good job everyone!

Lori:)
 
Thanks for the tip about the carbs. I will have to pay more attention to my intake and see if that helps as well. The highest weight I've been was 190lbs - but about 4 or 5 years ago I was able to lose alot of it and was down to 136lbs.

After meeting my (now) husband though I some how managed to put on some weight and am back up to 163lbs. Although that isn't terrible, I know that I could be more fit and healthy.

*crossing my fingers*
 
Fitnessfreakk366 said:
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.
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Thanks, Debbie, I appreciate you clarifying this. I'm always interested in trying new ways to "work" it. I've been working out for over 5 years consistantly, and it seems that sometimes exercise has little/no effect on my weight.

Hmmmm... will have to check out the add-on calf work!
 
Fitnessfreakk366 said:
Do you mean exercises like upright rows and the double trouble exercise? Hmmm, not sure if I can answer that question. It sounds like the fronts of your shoulders need to be strengthened a bit more.
Click to expand...

Yes, that's what I meant. I can do things like upright rows, and flies till the cows come home, but overhead presses kill me.
 
Late check in for me- had a busy morning doing my VO2 test and my RMR. I did the 4DS Shoulders when I got home- kept it pretty much what Cathe did until the second set of lateral raises I dropped to 8. I think I'll keep it at 10 next time. I also forgot to do Round 5 (with the green band) twice- I think I was too excited to be done. Ha! I did do the calves today so I'm off the hook on that for tomorrow, and the abs. I really liked the ab workout today- wasn't sure if it was "assigned" or not but figured it wouldn't hurt.

Debbie, I really appreciate the cardio discussion- for the first time, I'm dropping it a bit by following your rotation to see what happens. I am hoping to muscle up a bit more. I always love to read what you know. :)

Legs tomorrow. Oy.
 
I just think that cardio is overrated in a big way. Not sure any of you read Oxygen magazine, but Robert Kennedy always stresses that weight training is the way to go to lose weight. He is RIGHT. I know people who only do cardio and even though they are thin, they have no shape. If thats what you want (no muscle tone), then by all means do cardio until you fall down. But if you want to shape your body, lose body fat and look good in a tank top having definition in your arms, you need lift

I'm with Debbie on this one. It is hard to switch from cardio to lifting for losing weight, but it works! I used to be one of those skinny people with no shape! Keep in mind, the more muscle you have the more fat you burn!

Oxygen magazine is great. Lots of useful info!

Off to do today's workout!
 
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