Fitnessfreak's January Rotation for January 14, 2009

bayerngirl

bayerngirl

Cathlete
Good morning ladies,

Today I will do Pyramid Back work **rest** and do it again but UP only then do the T-Back Squeeze exercise from GS Back; Pyramid Biceps work **rest** and do it again but UP only then do the Curl-up, Reverse-down exercise from GS Biceps; Pyramid Shoulder work **rest** and do it again but UP only then do the Overhead Presses from GS Shoulders.:rolleyes::rolleyes: This looks like a tough workout:p


I will use my new Sportline HR monitor, I think I got it figured out?:rolleyes::mad:

Have a great workout and day!
 
Hi ladies,

I am done with my workout! WOW! Debbie, that was a tough workout today! I can feel it already in my shoulders:p

I used my new Sportline HR monitor, if it's correct I burned 446 cal.:eek::eek::eek: Not bad!

Take care everyone!
 
Sorry I've been MIA. My internet satellite was out. I hate that stupid thing, but there the only other option is aol out here in the boonies. The past few days I was actually contemplating going back to aol.
Great workout again today, Debbie. I was surprised it was only about an hour, I was anticipating more like 1-1/2! Am noticing that I'm enjoying doing weights more than cardio, and a couple of years ago I used to dread weight work!
Cookie
 
Pyramid & Gym Style Bck, Shldr, Bi

PYRAMIDS
Back
PO: 15,20,25,20,15 2nd Pyr Up: Same
Dbl Arm Row: Same Weight

Biceps Curls
Hammers UP: 12,15,20 2nd Pyr Up: Same
Hammers Down: 15,12,10
Traditional Up: 12,15,20 2nd Pry Up: 12,15, 20
Traditional Down: 12,12,10

Shoulders
Rear Flys: 5,8,10,5,5 2nd Pry up: 5,8,10
Lat'l Raise: Same Pyr up: Same

GYM STYLE
BACK
Tback Sqz: Medium

Biceps
Curl Turn Down: 15

Shoulder
OH Press: 12
 
oops

Hey all just posting again. I was rushing and didn't get to say hello. Hellooooo!!!!!! I did get up at 4:30 this morning to do the workout. I had good sleep last night. I had some chamomile(sp?) tea before going to bed last night. Very restful sleep I feel pretty good this morning. The workout was hard. Taking a lot of breaks plus getting use to the dvd changer added to the workout length. Well hope everyone has a blessed day and great workouts. Cya soon.

HRM
Time 1hr 14min
cal 449
Fat 60%
Max 139
avg 111
In Zone 41 min
 
Good morning all. I just got done doing today's workout and I enjoyed it immensely! I went up at least one pound on a few of the exercises which makes me happy. I went up to 16# on the shoulder presses but was only able to squeeze out 8 reps. I guess that's better than nothing, right Debbie?

Thank you for welcoming me to your check in.

Melissa-did you stay at the Residence Inn for the RT last year? I think we had a conversation about TaeBo?

Virginia-love your new avatar!

So now I'm off to Panera and I'm hoping that I can lift my coffee cup to my mouth! lol

Have a good day,
Bev
 
Today was Pyramid Back, Biceps & Shoulders and each one was followed by one exercise from Gym Style for each body part. Had a great workout. I liked this mix.

BACK
Pyramids:
Dumbbell Pullover: 30#/35#/40#/35#/30# - 12/10/8/10/12 reps
ss w/
Double Arm Rows: 20's/25's/30's/25's/20's - 12/10/8/10/12 reps
***RESTED***
Repeated again but UP pyramid only. Used same weights.

Gym Style:
T-Back Squeeze w/Band: Purple Band

BICEPS
Pyramids:
Hammer Curls: 12's/15's/17's/15's/12's - 12/10/8/10/12 reps
ss w/
Traditional Curls: 12's/15's/17's/15's/12's - 12/10/8/10/12 reps
***Did these on an incline on my bench. Killed!
***RESTED***
Repeated again but UP pyramid only. Used same weights.

Gym Style:
Curl Up/Reverse Downs: 12's - 10 reps 4/4 ct.
***Bi's were fried but I should have used 15's.

SHOULDERS
Pyramids (giant set):
Rear Flies: 10's/12's/15's/12's/10's - 12/10/8/10/12 reps
Lateral Raise: 8's/10's/12's/10's/8's - 12/10/8/10/12 reps
Front Raise: 8's/10's/12's/10's/8's - 12/10/8/10/12 reps
***RESTED***
Repeated again but UP pyramid only. Dropped to 8's/10's/12's for Rear Flies; 5's/8's/10's for Lateral and Front Raises. Right shoulder was bothering me.

Gym Style:
Overhead Press: 15's - 3 sets/10 reps 2/2 count
***These were easy but my right shoulder was bothering me again. Didn't want to go too heavy.

Great workout! I enjoyed this one!

BBL!
 
Good Morning!

Quick post before I head off to school to say that I did Step Jam for the first time. Not my fav, but I liked it okay. Just glad that sweet Cathe doesn't do the "Yow!" yell anymore!:p Burned 350 calories in 60 min.
Chest DOMS from yesterday!

Have a great day!
 
The ONLY reason I worked out yesterday was because of this check-in. I almost threw in the towel. I am so all-or-nothing that if I missed yesterday's scheduled work-out, I was DONE for the rotation. Thank goodness I got in my 60 minutes of cardio.

Thank you all!

Annie
 
My biceps are bulging!

PUB - Back
Round #1 - 12/15/20/15/20
Round #1 Up only
Pullover: 15/20/25
Rows: 12/15/20

GS Back
T-Back Squeezes - Medium Band

PUB Biceps
Round #1 - 10/12/15/12/15
Round #2 Up Only - 10/12/15

GS Biceps
Roll up - Roll down: 12#

PUB Shoulders
Round #1 - 5/8/10/8/5
Round #2 Up Only - Dropped weight 3/5/8

GS Shoulders
Three rounds of seated shoulder press - Used #12 for each round (ouch)

I need to get some "in-between" weights. I wanted to try to go a little heavier on the biceps but I thought the jump from 15 to 20 was just going to kill me. I'm not sure how I even did the round one and a half times - my arms were fried after the first round.

Dreading the drill max premix tomorrow...
 
Hey everyone, if there is a cardio workout you don't like, pick your own. Nothing wrong with that!

I see everyone is dreading the Drill Max workout. LOL! If you don't enjoy that one, find one you do enjoy. The point is to have fun!
 
Hi Ladies,

I haven't been able to keep up with this rotation, due to having to take a break from heavy weights. Hate when things don't go as planned, lol.

Debbie, I wanted to thank you once again for the awesome rotations you put together, and this check-in has been great for me. Something I've missed from my days on the Billy Blanks club. I was dissapointed that I had to cut this rotation short, but then I realized I have nothing to complain about. I can still do my cardio, and am still able to lift, just needed to lower the weights. Things seem to be healing, so I'm not going to push it. So, I'll be pretty much on my own rotation for the rest of the month. Yesterday I did Push/Pull, (back to more basic workouts), lol. I've really enjoyed your rotations, and look forward to doing more of them in the future. I'll be reading what you guys are doing, just not posting, since I won't be on the same page as everyone else.

On a happier note, the scale is moving down again for me! Gotta love that. That hasn't happened for me in months.

Have a great day ladies.
 
Debbie - I do like Drill Max - but if you aren't very energized when you start the workout it gets tough really fast! Plus, I know any of Cathes premixes are usually killers. I am dreading it...however, I am looking forward to pushing myself to do it as well. (like the BM2 cardio premix we had to do a couple of weeks ago...yikes...) After you complete the wo you usually feel pretty good. :)

My legs seem sore for some reason - so I think a little stretch max tonight might help for the leg work I'll have to do for cardio tomorrow.

I bought the BFFM ebook last week and have been reading it as I have time. I have started to eat small meals every 3 hours. I have noticed that I feel more "awake" since I've started doing that. The scale is still the same - kind of fluctuates between a few pounds every morning - but I really want to get into a "cleaner" eatting habit so that I can reach my fitness goals. Anyone else doing the BFFM thing?
 
Iris_g1 said:
Hi Ladies,

I haven't been able to keep up with this rotation, due to having to take a break from heavy weights. Hate when things don't go as planned, lol.

Debbie, I wanted to thank you once again for the awesome rotations you put together, and this check-in has been great for me. Something I've missed from my days on the Billy Blanks club. I was dissapointed that I had to cut this rotation short, but then I realized I have nothing to complain about. I can still do my cardio, and am still able to lift, just needed to lower the weights. Things seem to be healing, so I'm not going to push it. So, I'll be pretty much on my own rotation for the rest of the month. Yesterday I did Push/Pull, (back to more basic workouts), lol. I've really enjoyed your rotations, and look forward to doing more of them in the future. I'll be reading what you guys are doing, just not posting, since I won't be on the same page as everyone else.

On a happier note, the scale is moving down again for me! Gotta love that. That hasn't happened for me in months.

Have a great day ladies.
Click to expand...

Iris, nice job on getting that scale to move! And feel free to post your workouts here even though you aren't doing the rotation anymore. I like reading your posts. :)

fitvix said:
I bought the BFFM ebook last week and have been reading it as I have time. I have started to eat small meals every 3 hours. I have noticed that I feel more "awake" since I've started doing that. The scale is still the same - kind of fluctuates between a few pounds every morning - but I really want to get into a "cleaner" eatting habit so that I can reach my fitness goals. Anyone else doing the BFFM thing?
Click to expand...

I have been following the BFFM way of eating for about three or four years now. I couldn't eat clean without this knowledge. I can't say enough good things about this book. It is worth every penny. I'm glad you are reading it. Eating every 3 hours is the key to good weight management. I find I don't want to binge anymore and I eat clean all day long and stay full. Plus I love to eat so much that it's cool to be "allowed" to eat every 3 hours! LOL!
 
Hey Everyone!

I did the PYRAMID/GS Mix of Back, Shoulders & Biceps today. Those GS moves at the end is like icing on the cake! Wow! Great idea on how to mix these up Debbie! Loving it!!

My chest is STILL sore from Monday, and I swear, my legs are sore from last FRIDAY! I think I should do some stretching this afternoon too, BUT, it is sooo damn COLD here
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I'm thinking of drinking hot tea all day and hiding under the covers!!

Great work everyone!!! Reading about your workouts before I do mine always gets me going and psyched up about it!
 
Also, I never read BFFM program, but I do eat every 3 hours, and find that my body is very used to it and when I go past the 3 hour, my stomach starts to feel like it's "gnawing" and hungry! I can't imagine every going back to 3 meals a day!
 
msmik said:
The ONLY reason I worked out yesterday was because of this check-in. I almost threw in the towel. I am so all-or-nothing that if I missed yesterday's scheduled work-out, I was DONE for the rotation. Thank goodness I got in my 60 minutes of cardio.

Thank you all!

Annie
Click to expand...


Annie...good for you for not throwing in the towel! :D:D:D

Karen...Debbie introduced me to BFFM. I have been following it since December 1. I have always followed the "clean eating" concept but I have learned so much more from BFFM.

I did CC #4 for cardio w/out yesterday. Stats as follows:
4.05 miles traveled
44 minutes
491 calories burned
Avg heart rate: 147
Peak heart rate: 161

Looking forward to today's w/out. Back/Biceps are my favorite areas to work!
 
I am going to work out later in the day. I am loving this rotation. I enjoy getting on here and seeing how everyone has done . it keeps me motivated.

Veronika
 
Great job Annie! I know how you feel - I am that way often with eating. :(

Right now I am working on my goals for BFFM. I like how it really makes you think and remind yourself why you are working so hard in the first place. (I forget sometimes...) I know what you mean about eating Debbie - I like to eat too so this change of lifestyle is nice! :D
 
Another good workout:)

PUB Back
15's/20's/25's (up and down...up again)..then band work from GS Back

PUB Bics
12's/15's/20's (up and down...up again) then 15's for reverse curls in GS Bics

PUB Shoulders
5's/8's/10's (up and down)
8's/10's/12's ( up again)
15's for over head press in GS Shoulders

Then I did Seg 1-5 of LM. I was having so much fun..didn't want to stop but I need to wake DS.

Lori:)
 
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