Fitnessfreak's December Rotation for 12/7

bayerngirl

bayerngirl

Cathlete
Good morning girls,

Today is going to be a very needed rest day!:D
Maybe I will do some yoga later!

My best to all. Gotta run!
 
Good Morning!

My arms are sooooooore today:D In a good way though!

I guess many of you are taking a rest day today. I intended on getting up early to workout but I couldn't get out of bed. I may be able to go for a run tonight when I get off of work....but I may also be to tired:rolleyes: We will see what happens.

Have a good day and workouts (if you do one:))

Lori:)
 
I'm on a rest day here! Later I'm going to finish up the shopping/errands I didn't get to yesterday and this afternoon we're off to find our Christmas Tree for this year, complete with horse drawn wagon rides :)
 
Good Morning Ladies! :) Today is Low Max...I might just do the 5th interval over and over again...love the interval, and love the song...lol

Hope you all have a great rest day!

BBL
 
Good morning! Rest day- my arms a bit sore from yesterday. :) I am looking forward to not working out and putting up Christmas decorations.

Hmm, I like Low Max, but not enough to REPEAT any of it. :) Have a great day everyone!
 
Morning!
I took yesterday as a rest day so I did 4DS Bi/Tris (twice) today + ran 3+ miles using Runervals 1.0. I was able to match Cathe on all the weights both times through except on the concentration curls (had to drop to 15#).

Wow, that was one tough workout! I think it was harder than doing 4DS chest/back twice, lol. Feeling good though....

Kathy G :)
 
Good Morning,

Didn't get the leg work done yesterday went out of town to Dicks and DH bought me some 12lb dumbbells, so will make up legs today and then do Total Body Stretching on the stability ball boy do I need it.
 
Today is my very much needed rest day. My biceps are screaming at me! Woo hoo!!! :eek: And I also lost 4# since I started this rotation. How motivating is that? I love it!

A couple of you asked about this coming weeks rotation using GS and adding in more cardio. This is a tough week to add in cardio but if you feel you must, is there any way you can do cardio in the evenings? Or another way is if you have to cut out some reps from GS do that, but I would prefer you to do the weight training as is. And actually, the way I have this laid out, the weight training should not take an hour. So you might be able to add in 15 to 30 minutes at the end of the weight training.

Did I thoroughly confuse you all? :D

Nice going with the workouts yesterday, I read all of them. You are all ROCKING this rotation!!!!
 
'Morning, I'm glad today is a scheduled rest day! I really feel I can use it. I'm feeling yesterday's in my tri's which is confuses me since it is my bis that struggle in the workouts. I did stretch more all day yesterday with the bis than the tris, though.

Debbie, I'm curious how you chose which abs workout to do? Doing KPC abs on the day we do that dvd makes sense, but how did you choose the other ones? Also, why do I struggle with my bis to lift weights, but can go heavier with my tris? Thanks in advance.

Cookie
 
I am also sore from yesterdays weight work. I also have a pain in my back though - and I am sad to say it is not from working out. (which to me would make it acceptable) The pain is instead caused from sitting in some weird chairs at a cafe last night where we went to see Jim Post. I had to keep leaning weirdly in my seat to see around the guy that was in my way. By the time we left my back was killing me. Maybe some yoga will do me some good today...
 
Fitvix, I hope the yoga fixes you up -- I did some yoga this morning. It was ok until my 7 year old told me butt has been eating too much and it's fat. :) Sorta hard to concentrate on poses when I'm laughing at that.

Debbie, in the last week you have no bicep work -- is that because we did it twice the previous week, and, it's Christmas and all?

thanks!!

-Beth
 
Hi all,

This afternoon will be bi's and tri's and then tonight the elliptical or treadmill at Planet Fitness.

Jenn
 
Rest Day!!!!!!! Yehhh...Sort of

Hey Ladies,

I am so happy to have a rest day. I will do some needed stretching though because I still fell my back and buttocks some but not so much. Tri's are definitely screaming. I am glad I made it through this week. I am excited because, I believe this may be the rotation for me. I believe my body needs heavy weights an not so much cardio. I just really need to get my eating in order. This is my struggle.

Well guys I am glad to see everyone is hanging in with this. I must say you guys are really supportive. I am not a frequent poster on forums, but from someone outside looking in, I see how genuine you all are and willing to help.

The way everyone speaks up when someone makes inappropriate comments is awesome. Anway I won't babble on, but thanks to all of you. Lets hit it hard again another week. Take care. God bless.
 
Just finished making up the leg work now all I have to do is the stretching, I swear FF is trying to kill us but in a good way.
 
Hi Ladies,

No Rest day for me. My legs were soo toasted after Thursday's leg work that all I was able to do yesterday was Bic. & Tric., no cardio. I'm doing the endo rotation, so I must keep the cardio going, lol. I ended up doing Aerobox Rd. 1 (about 40 min.), 15 min. ab work and an a 20 minute yoga.
 
Here is my bi/tri workout for today. Repeating each round made for a tough but great workout!

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

ROUND 2:
Triceps: Lying extensions bb 20#, second round 25#
Triceps: Lying extensions 10's, second round 8's on partials
Crazy 8's: 30#, 2nd round 25#
Reverse curls: 12# db
***Repeated.

ROUND 3
Stability Ball and HS dips
Tricep Incline Pushups
Stability Incline hammer curls: 15# db
Stability double arm hammers: 15#
***Repeated. 2nd round of hammer curls was tough!

ROUND 4
Tricep pressdown: Green band
Kickbacks: Green band
Seated concentration curls: 25# 8 reps, 25# 6 reps
Wrist curls: 12# db
*I hate the tricep band work so I didn't repeat it.

4DS Kickbox ab work plus hanging leg raises 10/10/10
 
Hi Everyone! Today was supposed to be my KPC day. I did the C part yesterday so for the cardio portion I decided to do iTread 14 - 60 min. It was a tough run, and I made good time with a PR, coming in at a 9:38 min mile overall.

I'm looking forward to Bis and Tris tomorrow especially because I got me some new 20lb dumbbells. I could kick myself because had I been thinking I would have spent another $20 on 15 lb and saved another $10 with the coupon I had, so I would have gotten 2 15 lbs dumbbells for only $10. <kicking myself>
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top