Fitnessfreak's December Rotation for 12/6

[orphylea]

Oh man, this was HARD! This lifting heavy thing is not for wimps!

ROUND 1:
Dips on High Step: all reps
Triceps pyramid up: 12/15/20/25 both sets
Standing Hammer curls with twist: 10/12 db all reps
Standing Traditional curls: 15/20 db all reps
***Repeated. My form on the 20# curls was um, not great at the end. Last two reps were kind of weird.

ROUND 2:
Triceps: Lying extensions bb 35# / 30# for second set
Triceps: Lying extensions 8s / 7s for second set
Crazy 8's: 30# for both sets
Reverse curls: 12# db for both sets
***Repeated. Holy night, my form on the triceps were OK until the last rep or two and I honestly couldn't get that weight back up there. Weak, I am WEAK!!

ROUND 3
Stability Ball and HS dips (didn't use the ball the second set)
Tricep Incline Pushups
Stability Incline hammer curls: 12# db (I think I'll move up to 15 next time)
Standing double arm hammers: 12#
***Repeated.

ROUND 4
Tricep pressdown: Green band
Kickbacks: Green band
Hanging concentration curls: 20# db
Wrist curls: 10# db
***Repeated. I loved the hanging concentration curls.

Thanks Debbie!

 

[Burning2]

Sorry this is so late but I have been out of the house all day. I got a good workout in. My arms and Bootcamp cardio today.
My upper abs are sore and i think it's because while I was doing abs yesterday my puppy was licking me and I was laughing real hard. I think it added to my workout. what do you think.
I am Loving this rotation and already have lost two pounds. I am so excited! Thanks everyone for keeping me accountable. I look forward to my rest day tomorrow.

Veronika

 

[Burning2]

Debbie,
Chris asked a question about us endomorphs who are doing the rotation using lighter weights, more reps and more cardio. I was also wondering what we should do next week. would you mind answering us with your wisdom and experience if you have time. We sure would appreciate it.

Veronika

 

[AliCurtis]

I completed biceps & triceps.

 

[toastythemosty67]

Hey Ladies!

Posting my workout late...

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: 30/35 db all reps then switched to 35/40 all reps
Standing Traditional curls: 30/35 db all reps
Repeated

ROUND 2:
Triceps: Lying extensions bb 40#
Triceps: Lying extensions 12's
Crazy 8's: 50#
Reverse curls: 20# db
Repeated

ROUND 3
Stability Ball and HS dips
Tricep Incline Pushups
Stability Incline hammer curls: 15# db (stuck with low weight cuz incline's bother my neck..the weight was still too light so went up to 20# for next round.
Standing double arm hammers: 35's
Repeated

ROUND 4
Tricep pressdown: Yellow band
Kickbacks: Yellow band
Hanging concentration curls: 20# db
Wrist curls: 20# db
Repeated. The hanging concentration curls also bothered my back as well..didn't like those.

 

[fitvix]

I know - this is late... yesterday I did the biceps and triceps and am feeling it today.

I also followed that with the first section of bootcamp cardio from Mindy Mylreas bootcamp dvd. I was pooped by the time I finished. I am glad for the rest I will have today.