"Fitnessfreak's January Rotation for Dec. 31"
- Thread starter bayerngirl
- Start date
Wow, my left bicep has been talking to me all day long! It is strange that I feel it so much more in one than the other...
Anyway, Debbie, I'm curious, and hope you don't mind this question: why no floor work with legs? Is it for time? I am really thankful for you for developing this rotation and following it along with us. It is fantastic.
Cookie
Anyway, Debbie, I'm curious, and hope you don't mind this question: why no floor work with legs? Is it for time? I am really thankful for you for developing this rotation and following it along with us. It is fantastic.
Cookie
Greetings everyone! I didn't have time to check-in yesterday b/c we went on a family adventure. 
My knees are very cranky so I spun (hmmmmm spun??) yesterday. Today I completed the scheduled w/o and my biceps were screaming.
Thanks for the most excellent rotation Debbie - I'm lovin' it so far.
My knees are very cranky so I spun (hmmmmm spun??) yesterday. Today I completed the scheduled w/o and my biceps were screaming. Thanks for the most excellent rotation Debbie - I'm lovin' it so far.
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aveggiegirl
Cathlete
Thanks Debbie, that makes a lot of sense.
Roxie 1965
Cathlete
Happy New Year Everyone,
Had to have my mom at the train station at 5:am couldn't sleep got up at 2am then left the house at 330am got home at 630 laid down for a few minutes overslept don't know if I will work out tonite might do it tomarrow and then do KM tomarrow nite.
Had to have my mom at the train station at 5:am couldn't sleep got up at 2am then left the house at 330am got home at 630 laid down for a few minutes overslept don't know if I will work out tonite might do it tomarrow and then do KM tomarrow nite.
Iris_g1
Cathlete
Hello Ladies,
I had the chance to read the thread a couple of times today while at work, and I must say, it made me eager to get home and get working, lol. You are all soo motivating
Debbie, thank you for replying to my question. I've wondered about that for some time now. I appreciate you taking the time to answer our questions, and for all the wonderful tips you give us
Here's what I did today:
BACK
Pyramid workout:
Pullovers: 13#/15#/20#/15#/13#
Double Arm Rows: 10/15/20/15/10
Muscle Max workout:
Barbell Rows: 25# - 2 sets/15 reps
One Arm Rows: 10#
Pullovers: 250# - 10 reps 4/4 ct.
BICEP
Pyramid workout:
Hammer Curls: 8/10/15/10/8
Traditional DB Curls: same
Muscle Max workout:
Barbell Curls: 25# - 8 reps 4/4 ct.; 45# - 6 reps 4/4 ct.
Dumbbell Partial reps: 10's - 8 partials up then down; 4 partials up then down; 4 reps 4/4 ct. all the way up and down.
Happy New Year Everyone
I had the chance to read the thread a couple of times today while at work, and I must say, it made me eager to get home and get working, lol. You are all soo motivating
Debbie, thank you for replying to my question. I've wondered about that for some time now. I appreciate you taking the time to answer our questions, and for all the wonderful tips you give us
Here's what I did today:
BACK
Pyramid workout:
Pullovers: 13#/15#/20#/15#/13#
Double Arm Rows: 10/15/20/15/10
Muscle Max workout:
Barbell Rows: 25# - 2 sets/15 reps
One Arm Rows: 10#
Pullovers: 250# - 10 reps 4/4 ct.
BICEP
Pyramid workout:
Hammer Curls: 8/10/15/10/8
Traditional DB Curls: same
Muscle Max workout:
Barbell Curls: 25# - 8 reps 4/4 ct.; 45# - 6 reps 4/4 ct.
Dumbbell Partial reps: 10's - 8 partials up then down; 4 partials up then down; 4 reps 4/4 ct. all the way up and down.
Happy New Year Everyone
[email protected]
Cathlete
Did the rotation today. I am loving this rotation Debbie.
hi all,
I just got through working out.It is 7;35 pm in Texas. I am with you Karen on making the workout my own. I never thought of hitting pause either and resting to challenge myself. Debbie is so smart. OK,on MM I had to do one arm at a time because Myright arm would not go at the same time as my left and It wouldn't lift the 10 pounds. So, I rewind the dumbbell part, making the work out my own and do my right arm. I start with tens and quickly switch to 8's. It was hard. My right shoulder was injured for the longest time, do you think it is affecting my right arm bicep work or can it?
We are having dinner now so HAPPY NEW YEAR EVERYONE AND SEE YOU ALL NEXT YEAR.
vERONIKA
I just got through working out.It is 7;35 pm in Texas. I am with you Karen on making the workout my own. I never thought of hitting pause either and resting to challenge myself. Debbie is so smart. OK,on MM I had to do one arm at a time because Myright arm would not go at the same time as my left and It wouldn't lift the 10 pounds. So, I rewind the dumbbell part, making the work out my own and do my right arm. I start with tens and quickly switch to 8's. It was hard. My right shoulder was injured for the longest time, do you think it is affecting my right arm bicep work or can it?
We are having dinner now so HAPPY NEW YEAR EVERYONE AND SEE YOU ALL NEXT YEAR.
vERONIKA
Roxie 1965
Cathlete
Found the energy to do todays workout. Went heavier than I have in the past on pub biceps had to do the 10s twice and then finish with 5s muscles were fried.
Fitnessfreak's January 2009 rotation December 31st 2008
Hi everyone!
Happy New Year's to everyone!
Ok, Debbie I have to ask if you noticed Muscle Max feeling easier after Pyramid Upper body in all the various sections. Man, if you can't feel the burn after that I don't know, you'd have to be Superman, Cathe, or Debbie.
I'm not up to Cathe or Debbie's level but I'm workin' on it. This is what I did today.
Pyramid Back- 12#,15#, 20# Pullovers And Dbl arm rows. I definitely took a water break after that, Phew!
MM back-Underhand BB row approx. 30# That was really challenging but grit my teeth and was able to do it. Overhead Press I used 30# I was really pushing it the last few reps of that one.
Pyramid Biceps- 10#,12#,15# Hammer curls and traditional biceps curls. Pyramid really seems to be a challenge for me to do. Its the last few reps that get me. I'm fried! LOL!!
MM Biceps- I used approx. 25# Barbell- seems easy to me after Pyramid Biceps. I spoke too soon because then came DB biceps using #10 easy right? Wrong it really fried my biceps- as cathe calls it the belly of the biceps and hitting it from different parts of it when lifting part way, then all the way and back that snuck up on me and kicked my butt!
Then just to give my abs equal burn I did MM Abs which is 15.5min.
Wow! Now that's what I call a killer workout, and I loved it.
Thanks for another great workout day Debbie! Happy New Years!
Hi everyone!
Happy New Year's to everyone!
Ok, Debbie I have to ask if you noticed Muscle Max feeling easier after Pyramid Upper body in all the various sections. Man, if you can't feel the burn after that I don't know, you'd have to be Superman, Cathe, or Debbie.
I'm not up to Cathe or Debbie's level but I'm workin' on it. This is what I did today.
Pyramid Back- 12#,15#, 20# Pullovers And Dbl arm rows. I definitely took a water break after that, Phew!
MM back-Underhand BB row approx. 30# That was really challenging but grit my teeth and was able to do it. Overhead Press I used 30# I was really pushing it the last few reps of that one.
Pyramid Biceps- 10#,12#,15# Hammer curls and traditional biceps curls. Pyramid really seems to be a challenge for me to do. Its the last few reps that get me. I'm fried! LOL!!
MM Biceps- I used approx. 25# Barbell- seems easy to me after Pyramid Biceps. I spoke too soon because then came DB biceps using #10 easy right? Wrong it really fried my biceps- as cathe calls it the belly of the biceps and hitting it from different parts of it when lifting part way, then all the way and back that snuck up on me and kicked my butt!
Then just to give my abs equal burn I did MM Abs which is 15.5min.
Wow! Now that's what I call a killer workout, and I loved it.
Thanks for another great workout day Debbie! Happy New Years!
