"Fitnessfreak's January Rotation for Dec. 29"

OMG! I just finished this mix and my arms are screaming! I'm hoping I'm able to pick them up tomorrow! I'm thanking God it's a cardio day!

Thanks, Debbie, for putting this together! I'm coming off a rough road the past few months and am getting it all back in gear for 2009...this is a great way to start the trip!!!:D
 
I have finished my workout and talk about taking it to the extreme. I could not keep up with Cathe's weights . And I sure couldn't keep her count either. I have to do mine at a faster pace with the heavier weight. Oh my, I can even feel this workout in my back and bi's. I really thought this was going to take longer to do but instead I was done in 50 minutes. I used someone's idea about the laptop and Dvdplayer. Very smart.

Veronika
 
Today’s workout….
I don’t have Muscle Max (it’s on order) so I just followed Debbie’s print out, except didn’t know what Inner Squeezes were so just did Incline DB flyes. Also for tricep band work did 4DS BC exercises.

CHEST
Pyramid Chest Work:
Dumbbell Flyes: 15's/20'/25's—added in extra set of 6 reps w/ 25’s
Dumbbell Press: 15's/20'/25's-added in extra set of 6 reps w/25’s

Muscle Max Chest Work:
Pushups: 2 sets/12 reps
Incline Dumbbell Flyes: 25's - 12 reps
***These were suppose to be done on a flat bench but I wanted to do inclines since the Pyramid workouts were flat bench.
Dumbbell Flyes w/Inner Squeeze: 20's - 10 reps
*just did incline flyes
Pushups: 8 reps with a 4/4 ct. then 2 singles.
***Tough!

TRICEPS
Pyramid Tricep Work:
Kickbacks: 10's/12's/15's…for the record I hate kickbacks! But do them anyways! :)
Overhead Presses: 20#/25#/30#
Muscle Max Tricep Work:
Seated Overhead Extension: 25# - 10 reps
Dips: 4 slow/10 fast
***Repeated this. Got a great burn.

Kickback w/Band: Yellow--*did 4DS BC band exercise

ABS
Pyramid Upper Body Ab Work...not my favorite so I did my own ab workout. Went through all exercise then repeated 2 more times.

Hanging Leg Raises (straight leg) 15/12/10
Bench V-ups 15/12/10
Bench Reverse Curls 15/12/10
Froggy Crunches 50/50/50
Oblique Crunch(1st set) 25 -Side Crunch (2nd set) 25 –Bicycle (3rd set) 50
 
Debbie** Im always afraid that I will drop one of those db's on my face when I go to fast! LOL I don't like all the 4-4 counts, but 2-2 I don't mind so much. My forearms were really feeling it as well.
As for the cardio...Im use to it. I have spent most of the summer and fall training for races.I just had some energy to burn off today, now, I could have a nap!:confused::)

Lori:)
 
Ok -- Miss Debbie may I join in your rotation this month while we await STS? Gayle (banslug) raved about last month's.

I work with a personal trainer (only since Oct -- really want to lean out, {ok, drop 15 lbs,} and up my 1RM for STS) so I do legs and shoulders on Tuesdays and back and biceps on Fridays. I may need to tweak your rotation a bit. Though actually, as I look it over I think that schedule will be perfect. Thanks again for doing these!

Ok starting off with chest and tri's today was great.

CHEST
Pyramid Chest Work:
Dumbbell Flyes: 20's/25's/30's
Dumbbell Press: 60/70/80 -- used barbell
***Also took a bit longer rest then Cathe did.

Muscle Max Chest Work:
Pushups: 2 sets/12 reps
Incline Dumbbell Flyes: 20's - 12 reps
Dumbbell Flyes w/Inner Squeeze: 15's - 10 reps
Pushups: 8 reps with a 4/4 ct. then 2 singles.

TRICEPS
Pyramid Tricep Work:
Kickbacks: 8's/10's/12's
Overhead Presses: 20#/25#/30#

Muscle Max Tricep Work:
Seated Overhead Extension: 25# - 10 reps
ss w/
Dips: 4 slow/10 fast

Kickback w/Band: Cathe's blue band
Added in the triceps section from Tracey Effinger's Squeeze using 3 lb. db's

ABS
Pyramid Upper Body Ab Work


Looking forward to a good sweatfest tomorrow. I'll do my cardio at 4:00 a.m. and the session with my trainer is not until 10:30. Any advice on whether that's a long enough time between cardio and weight sessions? See you all tomorrow.
 
Can I just say me chest is killing me from yesterday lol. Two weeks of hardly working out and I really feel out of shape lol. And today instead of step aerobics I tried to do the tredmil... its been a while since I ran... also killed me lol.

Looking forward to back tomorrow!
 
Checking in. Sheesh, my muscles are shaky! My push ups were laughable.

I did MM Abs instead of PUB ~ there is NO way I would have been able to do the stability ball work. :D I threw in about 20 minutes of 4DS HIS cardio, as I have some holiday damage to undo.

Hope everyone had a great day!
 
Someone said it earlier in their post and I will say it again...OMG.

I finally did the wo for today - I think I was near tears. I finished though - and just kept pushing.

PUB Chest
Flys - 12/15/20
Press - 15/20/25

MM Chest
Push Ups - on toes
Flys - 20's
Push Ups - Started on toes then dropped to knees

PUB Triceps
Kickbacks - 5/8/10
OH Triceps - 15/20/25

MM Triceps
OH Triceps - 20's first set/Started with 20's on second set then dropped to 15's
Kickbacks - Medium band

PUB Abs
I think these abs are especially tough when your arms feel like jello from the chest and tri workout that Debbie made us do. :eek:
 
Hello Ladies,

I could not wait to get going today with my workout after reading everyone's posts earlier in the day. I don't get to workout until at least 6PM most weekdays.

CHEST
Pyramid Chest Work:
Dumbbell Flyes: 10's/12'/15's
Dumbbell Press: Same

Muscle Max Chest Work:
Pushups: 2 sets/12 reps
Incline Dumbbell Flyes: 15's - 12 reps
on an incline
Dumbbell Flyes w/Inner Squeeze: 15's - 10 reps
Pushups: 8 reps with a 4/4 ct. then 2 singles.
(I skipped about half of these) My arms were killing me.

TRICEPS
Pyramid Tricep Work:
Kickbacks: 5's/8's/10's
Overhead Presses: 10#/15#/20#

Muscle Max Tricep Work:
Seated Overhead Extension: 15# - 10 reps
(2x)
(Skipped the dips altogether today)

Kickback w/Band: Grn.

ABS
Pyramid Upper Body Ab Work
(My Pyramid Upper Body always starts to freeze on the Biceps part), so I ended up doing Core Max - Segment 1 for abs.

I really think I'm going to get some good results from this rotation. Debbie you are awesome :)
 
Just finished my workout. Wow, my chest and tri's are gonna be feeling it tomorrow. I took a rest week last week, the first one in a very long time. So I should be refreshed for this month rotation.

My chest muscles were fatigued after the pyramids, I wasn't able to do any of the push-ups on my toes.

Annie
 
I completed the chest and tri work plus PUB abs. My heavens, that is some tough stuff! My arms are total jello. I am askeered of the double PUB in week 3, esp the biceps.

I was totalling loving the switch between DVD's. I needed the break! I am so thankful for a cardio day tomorrow. Lifting a single weight is totally not happening right now!

Here's how I did:
CHEST
Pyramid Chest Work:
Dumbbell Flyes: 10's/12's/15's
Dumbbell Press: same

Muscle Max Chest Work:
Pushups: on knees, but did them all.
Incline Dumbbell Flyes: 10's
Dumbbell Flyes w/Inner Squeeze: 10's
Pushups: on knees, but did most of them. I skipped one of those 4/2/2 cycles.

TRICEPS
Pyramid Tricep Work:
Kickbacks: 3's/5's/8's
Overhead Presses: 8's/10's/12's

Muscle Max Tricep Work:
Seated Overhead Extension: 10 lbs
Dips: completed
Kickback w/Band green band, got a little weak on the 15 pulses on the right, did fine on the left, though.

PUB Abs: I watched more pikes than I did. :) This was esp tough after all that heavy UB work. I couldn't support myself on the ball very well. :(

Debbie, thanks for putting together a wonderful rotation! I wanted to do Dec's, but I had the flu the first two weeks. :( I am so excited that I can do this one! You're the best! :)
 
No excuses

I made a vow to myself that I would stick to my e-cise routine, No excuses. I don't have pyramid UB so I did P90X (chest/shoulders/tri's), however looking at the posts I forgot my abs, so I'll do abs with tomorrows workout.

Anyway, hope you all had great workouts
 
Fitnessfreak's January 2009 rotation December 29th 2008

Hi Everyone!

Well, I did it. I always seem to be the last one or close to it with checking in for my workouts. At least I'm consistantly workingout so I hope that means it still counts.:D;)


Today's Workout:

PUB= Chest only- I did whatever the number of rep's Cathe did. I used 10#,12#, 15# weights. towards the end on the last set of chest flys were tough.

MM= Chest Only- this was easier for me I used a 12#. 15# flyes which seemed easier than with PUB above. Go figure!

PUB Tri's = For kick back's I used 3#, 5#, 8#. This was sort of easy I think I'll do 5's, 8's, and 10's next time. I did the same reps as Cathe on the DVD. I forgot to count how many,Oops!:eek:

MM Tri's= I did pushups from my knees. I know, I'm 43 and can't do them from my toes. I'm working on it though.:D I used 15# for overhead triceps and again this seemed easier after doing the PUB Tri's. I'm sensing a theme here or did anyone else notice that too! Maybe I'm wrong in thinking that I don't know.

PUB ABS only= Great!!! I love to do Ab work. This was fun and intense for only 8 min of ab work. But with Cathe if you do it right you don't need to do thousands of them its quality not quantity. This was a very time efficient and intense workout. Thanks again Debbie!!!!
 
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