"Fitnessfreak's January Rotation for Dec. 29"

bayerngirl

bayerngirl

Cathlete
Good morning girls,

I am done with Pyramid Chest work + Muscle Max Chest work; Pyramid Tricep work + Muscle Max Tricep work; PUB Abs:D What a nice mix of workouts:eek:

I am sad, my kids are flying back to Texas tomorrow! :( I miss having them around:(

Debbie, I am a endo! I do follow the rotatation as is, right?:rolleyes:

Cathy, we never went snowboardiing, there wasn't enough sonw ( only ice)! Both my kids didn't wanted to snowboard on ice, we went to Rothenburg on the Tauber instead! We had very cold but great afternoon.

Have a great workout and day!



 
Good morning! Workout is done and it feels great after being out sick last week. :)

Chest
Pyramid Chest
Chest Flyes- DBs- 12/15/20/15/12
Bench Press- DBs- 12/15/20/15/12
*This is up from when I did the workout last time, woo hoo!

MM
Pushups- toes
Pec Flyes- DB- 16.25's (hello paceweights)
Slow Count Pec Flyes- DB- 15's
Slow Count Pushups- toes and last few on knees

Triceps
Pyramid Triceps
Double Kickbacks- DBs- 6/7/9.25/7/6
Seated Overhead Press- DB- 12/15/20/15/12

MM
Seated Overhead Press DB / Dips (2 sets)- 16.25 DB
Single arms band kickbacks- green

PUB Abs
Stability ball and 8# DB
*Had a terrible time with pikes this morning so just kept doing the tucks from before.

Got a new HRM for Christmas so that was fun.
Workout time: 54 minutes
298 calories / 55% from fat
 
Never got to finish my post- thought I heard one of the kids yelling upstairs. Anyway, glad to start this new rotation with you guys. I thought today was a great workout.

Belinda: I'm sorry your kids are leaving! I'm sure you miss them.

Have to go start my exciting day- dishwasher is calling. :) Have a great day everyone!
 
I did FF's December rotation last month, but didn't checkin... will try this month...

PUB Chest
Chest Flyes & Bench Press - 15/20/25/20/15
***Form on the flies with 25# wasn't very good at this rep speed

MM Chest
Pushups - 2 sets of 12
Chest Flyes - 15#
*** This was too light
Chest Flyes - 4/4 Count - 20#
*** Weight much better
Pushups - 4/2/2 Count
*** These were hard at the end!!

PUB -Triceps
Kickbacks - 5/8/10/8/5
Seated Overhead Press - 15/20/25/20/15
*** The overhead press felt light, but don't think I could hold 30# in this position

MM - Triceps
Seated Overhead Press/Dips - 20#/25#
*** The overhead press felt light on first set, increased weight on second set
Single arms band kickbacks - green

PUB Abs
Stability ball and 8#
*** Ab work felt great!
 
Good Morning!

Im looking forward to starting a new rotation today:) Im at my parents house right now but I should be home some time after lunch and hope to get my workout in then...before going to work:(

I will check in later after my workout is complete!

Lori:)
 
Morning all! Good to see you all up and at 'em already!!!

Today was a combo of Pyramid work with Muscle Max work. This is what I did:

CHEST
Pyramid Chest Work:
Dumbbell Flyes: 20's/25'/30's
Dumbbell Press: 20's/25'/30's
***Took a bit longer rest then Cathe did.

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
***I love this exercise.
Pushups: 8 reps with a 4/4 ct. then 2 singles.
***These killed.

TRICEPS
Pyramid Tricep Work:
Kickbacks: 10's/12's/15's
Overhead Presses: 20#/25#/30#
***Again, I took a little longer break then Cathe did.

Muscle Max Tricep Work:
Seated Overhead Extension: 25# - 10 reps
ss w/
Dips: 4 slow/10 fast
***Repeated this. Got a great burn.

Kickback w/Band: Purple
***These really burned and she does an insane amount of reps.

ABS
Pyramid Upper Body Ab Work
***I really hate this ab workout. Probably because I can't do it all the way through. The pykes kill me.

That is all....

I think I need to rethink Week 3. Not sure it's "safe" do to they pyramids twice through. What do you all think?
 
Ok, I was apparently doing my absent-minded professor act this morning ;-)

I started out fine and did PUB chest and MM chest and then put my PUB disk back in and just went with what was playing and realized after I did the two exercises that I'd just done back. LOL So I did MM back and flipped back with triceps on my schedule for the week. Then I finished up with SJP abs/planks because I just got it and wanted to try them out.

Belinda I hope your kids have a smooth trip back to the states. Too bad about the snowboarding ice isn't fun to deal with either.

Debbie, I know I could "do" the pyramids twice, but I would be doing them the second time through at lower weights for sure! And truly if I did PUB chest work twice, I don't think those pushups are a happen'en thing around here ;-)
 
I just want to post that I'm enjoying the new challenges of this new rotation. I'm a bit ahead of everyone because I have to take other days off this week due to travel demands. I feel good that I will have some slack later this week. Anyway...

I enjoy reading everyone's posts....they definitely keep me motivated.
 
Good Morning,

Did the pyramid mm mix today. This was a good workout. I don't know about doing the pyramids twice thru but it is a challenge.
 
Good morning! Woke up at 5am without an alarm, ready to work! I did the PUB/MM chest/tricep work -- good frier!! I'm not sure I could handle PUB twice through, to be honest! I would definitely have to go lighter on the weights.

I tacked on Squeeze Stronger waist work and then did stretch max with the band. I'm really feeling like I need to get things back on track after a whole lotta days of bad eating!

thanks for another interesting rotation, Debbie!

-Beth
 
Hi Everyone!

I did the MM/Pyramid Chest & Tricep work this morning. YES! The push-ups from MM were SOOO tough for me after the Pyramid work! Wow! Has to be a good sign!

What a different concept this is, mixing up the workouts. I like it! Thanks Debbie!

Good job today, all!!!
 
Debbie - that is what scared me when I read the rotation! But - like Beth mentioned - you can always go lighter the second time through. (which I know I would be doing because I am usually all shakey by the time I finish PUB just once through!) Wimp.
 
fitvix said:
Debbie - that is what scared me when I read the rotation! But - like Beth mentioned - you can always go lighter the second time through. (which I know I would be doing because I am usually all shakey by the time I finish PUB just once through!) Wimp.
Click to expand...

This is true. I may leave it the way I have it set up. There is NOTHING wrong with going lower with the weights. And as long as you take about a 2-3 minute rest period you should be fine. I just hope it's not an injury waiting to happen doing those two times through.
 
Wow, another great workout! Thanks so much, Debbie! You really are very creative in putting these together. You pushed me to do the workouts in such a different way, and I'm feeling it. Thanks a bunch. At first, I thought it would be hard to go from one dvd to the other, but then I read someone's suggestion about using the laptop for one and the dvd player for the other. Works great - so thanks for the idea. Take care.

Cookie
 
Debbie - I am sure it will be fine. Its not like we are doing the whole DVD twice (now that would be a killer). It shouldn't be any worse than what we are doing this week with doing part of PUB and then part of MM. (which btw, I have not done yet because I told myself I deserved to sleep in - now I wish I had gotten it over and done with...again, I'm being wimpy)
 
fitvix said:
Debbie - I am sure it will be fine. Its not like we are doing the whole DVD twice (now that would be a killer). It shouldn't be any worse than what we are doing this week with doing part of PUB and then part of MM. (which btw, I have not done yet because I told myself I deserved to sleep in - now I wish I had gotten it over and done with...again, I'm being wimpy)
Click to expand...

Ok, you talked me into it. I'll leave it as is. We just need to listen to our bodies and know not to push it "too" hard. Don't want injuries.

NOW GET TO YOU WORKOUT!

;)
 
I completed the w/o! I never thought about mixing the w/o's like this, what a great idea! I know I will enjoy this! Thank you for creating it!
 
Hey Girls!

Just finished my workout! I added in cardio today....and I am sweating buckets!

PUB Chest Flyes and Press
15/20/25
I kind of wish she would slow her reps down a little when the weights get heavier for press)

MM
Push ups on toes
Flyes 20's

PUB Tri's
Kickbacks
5/8/10
Overhead
15/20/25

MM Tri's
Overhead 20's + band work

Then I did a 10 min run on TM/ 4DSBC/ 10 min run on TM/ 4DSKB:eek:

I am SWEATING!!!!

I wish I had known I was doing this workout yesterday cause I wouldn't have done MM yesterday! My chest,tris and abs are sore from yesterdays workout. I can imagine what they will feel like tomorrow!

Lori:)
 
gidget1978 said:
PUB Chest Flyes and Press
15/20/25
I kind of wish she would slow her reps down a little when the weights get heavier for press)
Lori:)
Click to expand...

Now see, this I just don't understand. LOL! To me, when I'm using heavier weights, I can't go slow like Cathe does. It just isn't physically possible for me to do. So I usually just stick with a 1/1 count. Maybe it's because I lift so heavy, but even so, I hate that slow count. Drives me nuts. Oh, and don't be afraid to go slower if you need to. Do what feels good to your body.

Good for you for doing this and then getting on the TM. Be careful with all the cardio, though. ;)
 
Yowza!!! Great workout! I did tack on some kb work though - I had to try out my new kb. :)

Lori ~ I know what you mean about doing this following a total body workout. I did a non-Cathe total body workout yesterday. :eek: I'll definitely be doing some stretching this today.

Debbie ~ Thank you for answering my cardio question on the other thread! You are just awesome!!!!!
 
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