Fitnessfreak's December Rotation for 12/6

bayerngirl

bayerngirl

Cathlete
Good morning ladies,

Great workouts yesterday everyone! Today's workout will be 4DS Biceps & Triceps + cardio! Not sure if my legs can handle more cardio today, the are super sore! LOL!

Debbie, hope your back is better today!

Gayle, it's cold and rainy here in Germany! I am not sure how long DH and I will stay in Germany? DH wants to stay longer, but in the Army things can change just like that! You never know what happens:eek: I am doing this for the last 26 years, so you get used to it! I do miss my kids alot! Oh, Alesia and my DS Darieus are coming Dec. 13! I am so excited to see my kids!

Off to get more coffee!

Have a great Satureday and workout!
 
Morning! Wow, what a way to start the day. My arms are sore already; can't imagine what it will be like later on. I'm going to drink a lot of water. Round 3 for me is the killer. By the time we get to those tri pushups, I'm wishing it was done. Did okay with keeping my weights the same for the first and second times except for the very last ones of tri overheads and hanging concentration curls. I am loving this rotation!
 
Hi girls,

I am done with KPC " Cardio Conditioning" premix 37 min. + abs from KPC + 4DS Biceps + Triceps! I am glad tomorrow is a rest day!:D

I will not be around much today, I am getting ready to drive to Nuernberg to see my sisters!

Have a great weekend and workout!
 
That was the hardest workout of the week for me! I've always struggled with bicep work, but I'm getting there. I actually managed 5 reps with 15 lbs for curls in round one the first time and 2 reps the second time! I think that's the first time I've done regular curls with 15's, though I have been able to do hammer curls with that weight.

I finally found that for the tricep dips with the ball, that I can do it if I fence my ball in with weights. I'm so short that to have the ball sitting on anything makes it too high for me.

And, I'm thinking a nap this afternoon will be in order. I managed to wake myself up at 5 and didn't dare fall back asleep, so I should be able to get out the door by 7:15. We're getting snow today, so I'm hoping by going early I'll miss the worst of it.

Good luck to those who haven't worked out yet! That workout is killer.
 
Good Morning!!!

Sounds like everyone is off to a great start. I had my work Christmas party on Thurs night, didn't get to bed until late (or early morning:rolleyes:) so I couldn't workout before work yesterday morning, and then I didn't have enough energy last night. Oh well! And I do beleive that I loaned KPC to a friend...I just have to figure out which one!

Today I got up at 5 and did 4DS bics and tris and a 4 mile run. That was one tough workout! I think Im gonna be nice and sore!

Lori:)
 
I have to agree with Cathy, that I thought this workout was the hardest all week! Geez, Louise! LOL What a toughie. I kept all my weights the same for the second repeat, except the 2 barbell exercises (I had to lower those by 5#). Round 3 nearly killed me!!!! I can't say that my form was all that good on those tricep push ups, but I did my best and am feeling AWESOME!

I LOVE THIS ROTATION!!!!!

I'm quite sore from KPC yesterday......kickbox ALWAYS gets me in the upper back and shoulders.

OK....busy morning for me. I got up later than I planned (turned the alarm off then dozed off and had a really weird dream). But there was NO way I was going to miss this workout. I'm going to be a bit later than everybody's expecting me at the school, but I've got my PRIORITIES!!!! LOL

BBL, after our PTA event and enjoy a nice quiet afternoon and evening!!!

YOU GUYS ROCK!

Gayle
 
Good morning all,

WOW what an AWESOME workout. My workout was as follows:

ROUND 1:
Dips on High Step: all reps
Triceps pyramid up: 15/20/25/30 sets 1 & 2 all reps
Standing Hammer curls: 12/15 db all reps
Standing Traditional curls: 20/25 db all reps

repeated round 1 (but it wasn't easy, but it felt GOOD)

ROUND 2
Triceps: Lying extensions bb 45#
Triceps: Lying extensions 12#
Crazy 8's: I did 3 sets of 8 at a 2-2 ct.
Reverse curls: 12# db

repeated this round, but lowered the bar to 40# and dropped to 10's for tricep extension--had to take a break between those 1/2 up & downs....whew

ROUND 3
I modified the dips/triceps push ups using high step with Seesaw pushups on the ball
Stability Incline hammer curls: 20# db
Standing double arm hammers: 20# ( I think I was able to do 6 reps only)
Repeated this round, but dropped to 15's with the hammer curls on the ball and standing hammer curls.

ROUND 4
Tricep pressdown: Blue tubing, all reps
Kickbacks: blue tubing, all reps
Hanging concentration curls: 30# db -- was able to pull out 9 reps only
Wrist curls: 10# db
Repeated this round, but dropped to 25# db for curls (banged out all reps, but it wasn't easy)

OMGosh, what an excellent workout. Biceps & triceps are PUMPED.

Am I glad tomorrow's a REST day. Have a good weekend all.

Haydee
 
Morning everyone! I am really running out of time, I have a lot to do today. So I copied Haydee's post and changed the weights.

ALSO: I need to change dec. 8th and Dec. 13th. Please go back and look at what I changed (after I post this) and do it that way. I didn't realize I had another tricep day right after this one.

ROUND 1:
Dips on High Step: all reps
Triceps pyramid up: 15/20/25/30 set 1 20/25/30/35 set 2 - 12/10/8/6 reps
Standing Hammer curls: 15/20 db all reps
Standing Traditional curls: 20/25 db all reps
***Repeated. This was a frier!!!

ROUND 2:
Triceps: Lying extensions bb 45#
Triceps: Lying extensions 12's
Crazy 8's: 40#
Reverse curls: 12# db
***Repeated. I hate crazy 8's.

ROUND 3
Stability Ball and HS dips
Tricep Incline Pushups
Stability Incline hammer curls: 15# db
Standing double arm hammers: 15#
***Repeated.

ROUND 4
Tricep pressdown: Green band
Kickbacks: Green band
Hanging concentration curls: 20# db
Wrist curls: 12# db
***Repeated. I hate the hanging concentration curls, they hurt my upper back. I should have just done these seated.

That is all.

Have a great day everyone!
 
4ds bis/tris 2x done. i even did it in the morning before everyone was up. something i never do!

i hate hanging con. curls too - did them seated.
 
Good Morning,

I have fallen off the wagon so today is a catchup day, this am will be KPC cardio conditioning+abs a the 4ds work then tonite will be the leg work I couldn't do because of my back I just plan on keeping the wts lighter this time and not do the decline deadlifts.
 
Done!

I wasn't so wanting to do my workout today, but did it, and of course, I feel better!!

I did 4DS: Triceps/Biceps. I do not know HOW you guys lift 30 lbs for overhead extensions. that would rip off my shoulders! :eek: I do: 10's/12's/15's/17.5's. I can NOT imagine 30's!!

Not a fan of crazy 8's either, though I find the up-set easier, do you ?

For my 30 minutes of Cardio I did Turbo Jam: Cardio Remix. Fun stuff.. "keep pumpin'..keep pumpin". I will be "pumpin it" all day!

Thanks everyone for a TREMENDOUS week! Coming off a Thanksgiving where I ate horrid for 4-5 days, that is exactly what I needed!

See you next week!
 
Morning! I "slept in" til 6:15 and did 4DS BC warm up plus the bi's and tri's twice -- wow! I never would have done this on my own -- thanks for pushing us in new ways, Debbie!! Everyone is so happy with this, I guess you can tell! I'm fried -- so glad to hear we aren't doing tri's again Monday -- I was wondering about that! I haven't yet seen how you changed it. Also, in the last week it looks like we may be missing some upper body work -- I need to look again, maybe I wrote it down wrong in my calendar.

have a great day! (I can barely type my arms are so sore & shakey!).

-Beth
 
Oh a question!

Next week, what do you suggest to do for Endomorphs? Add on cardio to the full GS work or do a shortened Premix of the GS work and then cardio?

Thanks, Debbie!!
 
Boingo1 said:
I did 4DS: Triceps/Biceps. I do not know HOW you guys lift 30 lbs for overhead extensions. that would rip off my shoulders! :eek: I do: 10's/12's/15's/17.5's. I can NOT imagine 30's!!

Not a fan of crazy 8's either, though I find the up-set easier, do you ?
Click to expand...

I'm on shoulder day, I was happy to see it was a short workout. The double rounds were torture! The 4th and 5th round were tough doing twice, I swear doing round 3 twice would have been my preference!

Chris, I'm so with you on the "ripping off shoulders". This rotation is helping me to push myself farther than I would have otherwise. Here's to getting some stronger shoulders! And yes, the up set of crazy 8's seem easier to me too.

Shoulders:
Round 1:
Seated OH press: 8/10/12/14

Round 2:
Alternate OH Press: 14
Upright Rows: 14

Round 3:
Lateral Raises 2x10's -- did not repeat, but wondered why we wouldn't repeat as I struggled through doubles for round 4 and 5! :D

Round 4:
Double Trouble: 8's
Rear Delt Flies: 6's

Round 5:
External Rotation: Green band....who knew a band could be so tough, I was begging for a weight!:p

I did the KPC abs today because tomorrow I'm doing a CC instead of KPC....thinking of CC8...my fav!
 
Just finished KPC cardio and abs and 4ds bis and tris I admire anyone who did this stuff twice it was killer unfortunately all I have for wts. are 3,5,8,and 10s hoping to talk DH into going to topeka to dicks and buy some 12s.
 
So, Gayle, it's a good thing I wasn't waiting for the phone call, huh? LOL I was even out the door on time, but realized as soon as I headed down our road (5 miles to the hwy) that I would be driving so slow all the way to E. Lansing that there was no way I could make it back in time for the game! So, I went to the Meijer nearest me and got most of what I needed and then went back home. I'll do the rest tomorrow.

DS's team got creamed (his words) 2-50! They are a bunch of kids who are just starting out and learning the game and the other team was obviously kids who had a few years of playing under their belts. Oh, well he enjoyed it anyway. Thankfully, he just really enjoys playing and the outcomes aren't life and death to him.

Debbie, I'm glad you changed the rotation. I'd seen that coming up again and was thinking YIKES!
 
4DS Triceps/Biceps

Ok. I made it. Can I say I detest working triceps. I just wimp out from the pain. And what is "good pain" anyway. Whoever came up with that one? Did I say I just don't like triceps?

Hey everyone. I hope your day and workouts went and go well. Have a good day. I just don't like triceps. Here is the low down.

ROUND 1:
Dips I completed
Tri Ext. Pyramid 15-20-25-30-completed all 2x but lost it on 30(6 1set, 5 2nd set) Don't Like triceps
Standing Hammers: 12-15 all 2X (Felt it on set 2)
Traditional curls: 15-20 all 2X (Big time burn on set 2)

ROUND 2 (2x)
BB Lying Tri: Ext. 25
DB Lying Tri: Lying extensions 10
Loco 8's: Complete
DB Rev. curls: 10 set 1, 8 set to(no completion on either)

ROUND 3 (2x) Not all reps completed
Tri Dips: trouble with both legs on ball tried with one leg on ball first round second round I used the weights to anchor ball like an earlier poster did. I was then able to put both legs on. Good idea!)
Ball DB Incline hammers: 12
Ball seated hammers: 12

ROUND 4 (2xf)- Completed reps
Tricep pressdown: Med Band (Red)
Kickbacks: Med Band (Red)
DB Hanging Concentration Curls: 15

HRM
Duration 73 min(Workout took longer because I had to break between some(well a lot) of the sets
486 Cal
55% Fat
Max146
Min116
In Zone 46 min
 
Hi everybody! I LOVE the ENERGY from this group. We're all in this together, and THAT made it so much easier to do the workout this morning regardless of being late for my PTA event or NOT! :)

Cathy-perhaps next time you should call ME!?!?!?!?!?!

I'm finding, with this rotation, that (like somebody else already said) I'm pushing myself FURTHER and harder than I probably would have! I never would have done these weight workouts twice in a row, and I certainly wouldn't have KEPT the same heavy weight the second set......But I push and push and LOOK AT WHAT WE CAN DO!!!!!!

YOU ALL ROCK!

My confession is that I had about an hour of off-the-wagon eating. Not sure where it came from. I was vigilent ALL DAY in the face of some tough choices and temptations....Panera Bread for dinner (had their low-fat Chicken Tortilla soup with 1/2 the bread baguette), BDay party (had no cupcakes or ice cream), and Starbucks (had NOTHING.....it was inside the Barnes & Noble where we hosted a fundraiser last night). But then I came home and caved and let my guard down.....had 1 chocolate cupcake with icing, a bowl of ice cream with pretzels, a Bagelful (small) and a pumpkin muffin (probably the healthiest thing out of that binge!). BUT......I will stay the course today and this morning's workout helped set the pace for the weekend.

THanks for letting me confess! :)

Time to clean up the aftermath of our PTA event! Later!

Gayle
 
Hello Everyone,

I am soo impressed by how heavy some of you ladies can lift! I've gotten better, but the heaviest overhead extension weight I can push up is 20. Biceps, my heaviest weight so far is 15 lb. DB's. Not complaining though, that's a lot more than where I started with 3's and 5's, lol.

I am still sore from Thursday's leg workout, can you guys believe that? I would think my legs get worked out plenty with all the kickboxing workouts I tend to do, but I don't think I'm used to doing a lot of LB weighted workouts. I need to change that. I intended to do 30 minutes of cardio after Biceps & Tric., but I figured my legs need the recovery, so instead of taking a rest day tomorrow, I will go for a cardio workout.

Have a great weekend everyone.
 
Hi all, Happy Saturday! Looks like everyone is up and running with great workout results.

Today was a rest day for me. I'm a little behind in this rotation buy my goal is to complete the entire rotation. Not give up after week one because I can get 4 good w/o's in and not 6 a week.

Tomorrow I will do bi's and tri's and kpc.

Kate so glad to see you. How is baby Julia?

Back to work. Just a quick check in to see how everyone is doing.

Jenn
 
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