Fitnessfreak's December Rotation for 12/8

Hello Everyone,

I discovered this rotation last week and decided to start on Sunday (Sat. is my rest (?) day, lots of early morning hockey, driving not playing).

Thanks FF for putting this together! I justed finished Cathe's Dec 06 rotation (Gym Style/with BM2, LIS etc.) and was not sure what to do next. I love 4DS so to put the two together is like a dream come true for me!! As a matter of fact this is my first post on the "new" web site. Thanks for giving me a reason to get reconnected!

I hope this rotation will get me through to STS. I love the "one body part per week" idea. It works well for me. I don't know why, but it seems to be the only type of rotation I can stick with.

So Sunday was Back/Chest. I enjoyed doing everything twice. This morning was Double Cardio from the 4DS. It's amazing how sweating you get when its 68 degrees in the living room!

I look forward to checking in and seeing how everyone else is doing. I really liked reading how everyones arms were fired after Saturday!

Thanks again Debbie!
Diane
 
Hi Girls!

Finished my workout for the day. Boy, those push ups got in there good. In order to finish all of them on my toes and on the high step, I took a 30 sec break when I was on my way to 12 push ups and again at 10.
I used 25 lbs dbs for press and 20 lbs for flyes. For back, I used whatever weight Cathe was using. I think I am going to be sore tomorrow! I also did a 40 mins run on the TM which took me to 4.5 miles.

Great job ladies! Now I am waiting for my sister to show up to make cookies!
 
I am now confused. I just got through doing back and shoulders. But, I am reading that you all did back and chest. Weren't we just suppose to switch the 8th with the 14th? I so wanted to stay on the same page with everyone. If I just keep the rest of the week the same will I be doing something twice?
By the way, superb workout using lighter weights and higher reps. Plus my 30 minutes of cardio that I did first along with abs.
Thanks again everyone for doing this with me. Love the accountability.

Veronika
 
Burning2 said:
I am now confused. I just got through doing back and shoulders. But, I am reading that you all did back and chest. Weren't we just suppose to switch the 8th with the 14th? I so wanted to stay on the same page with everyone. If I just keep the rest of the week the same will I be doing something twice?
By the way, superb workout using lighter weights and higher reps. Plus my 30 minutes of cardio that I did first along with abs.
Thanks again everyone for doing this with me. Love the accountability.

Veronika
Click to expand...

Veronika, go back and reprint what I have laid out since it's changed a few times. We did chest and back today but it's ok that you did back and shoulders. On the 13th you will do Triceps and Chest. You'll be on the same page with all of us except for today and the 13th. No biggie. :p
 
Hi everyone! Oops...I messed up today. I must have looked at the rotation five times to see what was planned for today and somehow still thought it was GS chest and triceps. I was thinking that was strange since my triceps were still sore from 4DS biceps and triceps
Saturday, I think it was. So I did GS chest and triceps today. I'll have to readjust the rotation to get back in when triceps are scheduled. Debbie, wow, your weights are amazing. The highest dumbbell I have is 15, so that's as heavy as I lift now. I'm hoping Santa brings me some 20's. I also did Ilaria's new Bodystrikes. Great leg workout. Have a great day all!

Joanne
 
Checking in with GS: Chest & Back today. And then I kicked out 33 minutes of Sharon Mann Step. I haven't done her in FOREVER, but she has some good mix & match workouts. I really like her energy! And the moves are more freestyle , jumping where you want and upping the intensity. It was fun for a change.

I'm beat , since I only got 4 hours sleep between Saturday morning and Monday morning, due to work and home obligations on Sunday :confused:. And then I slept a whopping 5 hours today after work. I wasn't on the top of my game, but I did work until exhaustion...

I didn't even attempt those push-ups on the step, it would have killed me! LOL!

Thanks for the answers to the cardio/endomorph question, Debbie. I'll try to add in the cardio when/if I have time this week, if not I'll do "as is".
 
Hey guys!!! DOMS are setting in GOOD! And not just in the chest, but in my CORE! Who said push ups are just for chest?!?!?!? :) Gotta love it!

Gayle
 
Debbie I noticed in week 3 you have us doing back and biceps twice. Just finished todays back and chest and power hour abs. Wanted to do cardio but ran out of time. Major DOMS in chest couldn't do the decline pushups and had to go on all fours to finish drop sets. I did manage to do the first 16 on the step didn't go to all 4s until 8.
 
Hi all,

Looks like everyone had a great day. I did Amy Bento ASC3 quick nrg premix today. I love Amy's energy. And her workouts are so much fun.

Have a good night all.

Jenn
 
I don't particularly have a goal for this rotation quite honestly. I just thought it sounded like a fun rotation to do, and I love the idea of the daily check-ins. What attracted me most to this rotation is the variety. Debbie did such a great job putting this one together :)

Another thank you to Debbie, for the daily threads. I know some of you workout early in the morning and don't have a chance to logon to the forums before your workout, but since I workout in the evenings, I am able to print out Debbie's post and use it as my guide for my workout that day. It works great for me, and keeps me on the right page :)

On to today"

72 Drop Set Pushups

Dumbbell Press:
20's - 1 sets of 12 reps
15's - 2 sets of 12 reps

Dumbbell Flyes:
15's - 1 sets of 12 reps
10's - 2 sets of 12 reps

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

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

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

One Arm Rows:
13's# - 2 sets/12 reps

T-Back Squeeze w/Band:
Used 5 lb. DB's

Barbell Pullover:
25 - 2 sets/8 reps

Low Back Extension on bench

Low Back Rotation Tilts

30Min. Cardio - KPC - Punch/Kick Premix.
 
'Evening! It's been a long day, so that's why it's has taken me so long to check in. Did the workout as planned this morning. Boy, I am surprised it is my tris that are sore, not my chest, back, shoulders, legs, glutes or bis. I mean my whole body should be screaming at me "what are you thinking." I'm just thinking I love this rotation. Works me and works me good, as Ms. Cathe would say.
Of course, it wasn't until a few minutes ago that I saw we didn't have to do the close grips pulldowns, so that's probably why my tris are still talking to me. They had to go through that twice.
The pushups twice was a killer!
 
GS Chest & Back

Hey everyone sorry I didn't get to post yesterday. Glad to see you all had challenging workouts. I will be doing the Low max this afternoon. I will post that on the 12/9 thread this afternoon.

CHEST
72 Drop Set Pushups
No High Step on Knees. Pushup power not the best. I will get better.

Dumbbell Press:
20 set 1 - 15 set 2

Dumbbell Flyes:
15 - 3 sets of 12 reps


Incline Dumbbell Press:
20 - 2 sets of 12 reps

Incline Dumbbell Flyes:
15 - 2 sets of 12 reps

BACK
Reverse Grip Dumbbell Rows:
25 - set 1 20 other sets

One Arm Rows:
20 all sets
T-Back Squeeze w/Band:
Purple exertube

Dumbbell Pullover:
25# - 2 sets/8 reps
I did the same as Debbie the bar tends to hurt my elbows as well.

Low Back Extension on bench

Low Back Rotation Tilts
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top