Fitnessfreak's December Rotation for 12/8

This morning was GS Chest and Back. Had an excellent workout and I loved this combo. I love this series but sometimes I think Cathe's counts are just way too slow.

CHEST
72 Drop Set Pushups
***These were done putting toes on HS using 2 risers and the topper. Got a great burn.

Dumbbell Press:
35's - 3 sets of 12 reps
***2/2 count.

Dumbbell Flyes:
25's - 3 sets of 12 reps
***2/2 count.

Incline Dumbbell Press:
30's - 2 sets of 12 reps
***2/2 count.

Incline Dumbbell Flyes:
25's - 2 sets of 12 reps
***2/2 count.

Chest was burning BIG TIME!!!

BACK
Reverse Grip Dumbbell Rows:
30's - 2 sets/8 reps
25's - 1 set/12 reps
***Again, 2/2 count. These burned big time in the upper back.

One Arm Rows:
25# - 2 sets/12 reps
***2/2 count.

T-Back Squeeze w/Band:
Purple band
***These actually hurt. I can't believe the burn you get using the band.

Dumbbell Pullover:
35# - 2 sets/8 reps
***4/4 count. I used a dumbbell. The barbell hurts my elbows for some odd reason

Low Back Extension on bench

Low Back Rotation Tilts


That is all....

Hope you all enjoy this one!!!
 
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Good Morning!

Im looking forward to todays workout. I should be able to do the weight part with DS running around and then I should be able to get on the TM for a run when DH comes home for his lunch. Keeping my fingers crossed of course:confused::). Anything could happen when you are dealing with a 2 yr old!

Im not sure if I will be able to do all of those pushups on the high step though. I always do them all on my toes but Ive never tried the high step. I will let you know what happens.

I was wondering...what are everyones goals with this rotation? More definition? Weight loss? I really don't know what my goals are. Of course both things are always nice but I don't really need either one of them. I just though the rotation looked good and I wanted to follow it! Im liking the fact that its a mixture of different series and not just one! Thats why I don't bother with rotations.

Have a good day everyone!

Lori:)
 
Good morning ladies!

Lori-my goal with this rotation???? To stay busy and on track until STS comes! :) But it's not my workouts that need the focus....it's my EATING that needs a rotation! ;)

I still have DOMS in my tris! WOO HOO!

I've copied and pasted Debbie's from above, with my numbers below!

CHEST
72 Drop Set Pushups
***used the 8" step as prescribed and LOVED IT!!!!!!!!!

Dumbbell Press:
22.25's - 3 sets of 12 reps
***2/2 count.

Dumbbell Flyes:
17.25's - 3 sets of 12 reps (eeeeking my way to 20s.....was there a few times but it tweaks my left shoulder a bit)
***2/2 count.

Incline Dumbbell Press:
22.25's - 2 sets of 12 reps
***2/2 count.

Incline Dumbbell Flyes:
17.25's - 2 sets of 12 reps (again, eeeeeking up to 20s)
***2/2 count.

Barbell Bench Press (did these as normal bench presses while Cathe did the close grip)
45# BB - 2 sets

BACK
Reverse Grip Dumbbell Rows:
26.25s's - 2 sets/8 reps
26.25's - 1 set/12 reps

One Arm Rows:
26.25's# - 2 sets/12 reps
***2/2 count.

T-Back Squeeze w/Band:
greeb band

Barbell Pullover:
32.5# - 2 sets/8 reps

Low Back Extension on bench

Low Back Rotation Tilts

Then I did 2 1RM tests for shoulders.

Gayle
 
Good Morning,

Tonite I will be doing back and chest and my wts. won't be as heavy as cathes I don't own heavier wts yet plan on buying some with christmas bonus. Hope to do TM tonite to. My goal is to lose wt even though I have gained 2lbs since I started this rotation but I always to when I start wt work.
 
Ok - so I did the GS Chest and Back this morning. I can never do all push ups with straight legs so I did the first couple of sets with straight legs and then had to go to a bent knee. I still felt the burn in the end so that is all that matters to me. I started out with the 20# for chest - but then switched to 15#'s when she moved to the flys.

Since I am doing the endo rotation - I was able to squeeze in cardio 1 &2 from cardio and weights before I ran out of time.

ps. My back is much better today after taking it easy yesterday - thank goodness!
 
Fitness Freak Debbie

I didnt have an opportunity to post last week because I was home on vacation and my work computer has me logged in already. My home computer doesnt and I dont remember my passcode or username. I just wanted to say Thank you for putting this rotation together for all of us. It's really a kick #$% rotation. I did the full week last week and it was hard but gooood. I had some nice doms especially in my triceps which I'm still feeling from Saturday. I increased my weights too in every excercise and was super happy to see I was able to pump out those reps with the heavier weight, which means I'm stronger than what I thought.I went and bought a new set of 25 DB. My barbell goes up to 100lbs so I think Im good with that. I know this sounds crazy but I feel like I already see and feel a difference. Anyway thanks again.
 
Honestly, my goal over the holidays is to just maintain my weight. However, if I happen to lose a couple of pounds or gain some definition that would be ok with me as well. :)
 
Goals with this rotation- hmm, more muscle mass I think. My body fat percentage is respectable at about 16%, give or take a few. I would like more muscle mass to increase my metabolism a bit more. I am a clean eater 95% of the time but need to work on that last 5% (uh, like last night) so I get the best results. It's hard.

I loved this combo too.

CHEST
72 Pushups
I just did regular, no decline.

Dumbbell Press:
20's - 3 sets of 12 reps

Dumbbell Flyes:
15's - 3 sets of 12 reps

Incline Dumbbell Press:
20's - 2 sets of 12 reps

Incline Dumbbell Flyes:
15's - 2 sets of 12 reps

BACK
Reverse Grip Dumbbell Rows:
20's - First set
25's - 2nd and 3rd set

One Arm Rows:
25# - 2 sets/12 reps

T-Back Squeeze w/Band:
Green band

Dumbbell Pullover:
25# - First set
30#- Second set

Low Back Extension on bench

Low Back Rotation Tilts

Have a great day everyone!
 
Just so you all know, you do not have to do the Close Grip Presses. That is a total Tricep exercise. Start with that exercise on tricep day.
 
Cookie - I just choose the ab workouts that I feel are Cathe's best. I tend to favor some as opposed to others. If there are any other ab workouts you'd rather do, then by all means, do them. Also, each muscle group is different for everyone. My chest is the strongest on me and my shoulders are the weakest. You obviously have trouble with bicep work, but tricep work comes easy. It's just how it goes. Push yourself a bit harder with the weaker muscles groups and you'll see they will respond.

Bitmover - Thanks for pointing out that I left out bicep work on Week 4. I have changed it.
 
Debbie - thanks for mentioning that. I skipped it this morning to save some time! :) I will be sure to remember to start with that one though when we do the Tri's.
 
Good Morning Ladies :cool:

Today is GS Bi's twice through + LIS Abs. Enjoy Chest/Back everyone! I know I'm still feeling it....
 
Good morning all! Loving loving loving this work. I think I didn't know it when I started it, but maybe my goal was see if I could actually do a month of split work. I have never done more than a week at a time!!! And, I've always sort of dreaded it, but I find I am liking it. In fact, I had cancelled STS because of the dread but I am starting to wonder if I should be asking Santa for it. :)

On the STS topic -- are the people who ordered it and doing this rotation just going to jump in on STS in January (assuming it has shipped)? Or, will you do something different next month?

The band work was tough! I did do the barbell work on the chest, even though it was more tri work (hadn't seen your post, Debbie), but I kept the weight light (25 pounds -- set up for the back work).

-Beth
 
Morning!
I was still feeling the effects of the Bi/Tri workouts from yesterday so I had to drop the weights a bit today. Guess doing back to back heavy weights isn’t a good idea, lol. I also ran 2 miles using part of a Cardio Coach.

Wow, I wanted to tell you all I had the BEST bicep/tricep pump after yesterday’s workout, I could barely bend my arms!

Edited to add: I guess my goal this month is to get some heavy weights in before STS arrives. I'm going to start on Jan 1st if it's here by then... Oh, I also start training for a 50k in April this month so I'm going to have to increase my running time again, too.

CHEST
72 Pushups
* I did as many pushups as I could on the step then dropped to the floor, and eventually to my knees toward the end, lol.

Dumbbell Press:
20# - 3 sets of 12 reps

Dumbbell Flyes:
18# - 3 sets of 12 reps

Incline Dumbbell Press:
15# - 2 sets of 12 reps

Incline Dumbbell Flyes:
15# - 2 sets of 12 reps

Close Grip Barbell Press
35# - 2 sets

BACK
Reverse Grip Dumbbell Rows:
20# – all 3 sets

One Arm Rows:
25# - 2 sets/12 reps

T-Back Squeeze w/Band:
Green band

Dumbbell Pullover:
30#- Both sets

Low Back Extension on bench

Low Back Rotation Tilts
 
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Hi everyone.

Debbie, you got me fried today with this workout. But that's okay b/c it feels GOOOOOD. And I'm loving it. :D


GS CHEST
Drop set push ups: 72 reps (but I had to PAUSE--doing decline 5 in the am is no joke)

Bench press: 25# db 3 sets 12 reps

Pec flyes: 20# db 3 sets 12 reps

Incline chest press: 25# db 2 sets 12 reps

Incline chest flyes: 20# db 2 sets 12 reps

Close grip bb press: 45# bb 3 sets 10 reps

GS BACK
Underhand lat row: 25# db 2 sets of 8 1 set of 12 reps

One arm lat row: 25# 2 sets all reps

T-band squeeze: blue tubing ( I really got to get the green band again)

Ribcage pullover: 30 db 1st set 10 / 45# bb 2nd set

Modified supermans (floor version), as I cannot use the bench for some reason.

DEBBIE, IT HAS BEEN SAID OF YOU BEFORE, MAY I SAY IT AGAIN, YOU ROCK!!!!! :cool:

Haydee
 
Thanks Haydee!

You all are doing great with today's workout! The decline pushups are tough, I had to rest a bit longer then Cathe did this morning too. :)
 
I completed the 4DS Bi/Tri workout. My goals would be definition and some strength and pushing my limits I've mentally imposted on myself! :p

Round 1:
Dips on high step
Triceps pyramid: 14/17/20/22
Standing Hammer: 14/16
Standing trad curls: 15/20
*repeat*

Round 2:
Triceps lying ext: 30# bb
Triceps lying ext: 9# db
Crazy 8's: 33#
Reverse curls: 12's
*repeat*

Round 3:
HS dips
Tricep incline pushup
Stab incline hammer: 15# db
Seated double hammer: 15# db
*repeat*

Round 4: (was glad to see there were only 4 rounds!)
Tricept pressdown w/green band
kickbacks w/ green band
Hanging conc curls: 20#db
wrist curls: 11# db
*repeat*

I added in 4DS kickbox abs because I wanted more ab work, sick I know.
 
I did the GS Chest and Back this morning, too. Talk about shaking arms! Push-ups are not my strong point, I managed the first two sets on my toes using the step and then switched to my knees for the rest.

I actually used 20's for the first set of chest presses and almost all the second set and then dropped to 15's. That is actually a huge leap for me over a few months back when 15's were my heavy's. I was able to use 15's for one set of flies and then switched to 12's, but 12's were the lightest weights I used for chest.

Back I did the first three sets with 20's, but by the end my lower back was talking to me and rather unhappy. I used 25's dropping to 20's for one arm rows. I used 25 lbs on the barbell for the pullovers, and at first it seemed light, but I barely finished the end of the second set.

My triceps also are still making their presence known. Looking forward to cardio tomorrow ;-) and I think I'll throw in some extra core work.

I finished up with Stretch Max with the band as I really like that one for upper body stretching. I got Cathe's set of bands last month and I'm still adjusting to how they feel when I use them. I LOVE band work though and I keep hoping she'll come out with a band only workout.
 

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