Fitnessfreak's January Rotation for January 14, 2009

[orphylea]

Hi guys! I had a rough day and was doing some dreaded emotional eating. I was going to throw in the towel and not workout today but I wanted to keep up with the rotation. So yay for the rotation! Thanks for keeping me motivated!

I love working back so this was a fun one for me. Plus, I really pushed myself and I feel like I keep inching my weights up bit by bit and that makes me happy (and uh, my arms are shaking so yeah, it's working). I burned 564 calories with this workout.

BACK
Pyramids:
Dumbbell Pullover:
16.25#/20#/25#/20#/16.25#

Double Arm Rows:
16.25's/20's/25's/20's/16.25's

Then up only and I increased by weights:
17.5's/22.5's/26.25's

Gym Style:
T-Back Squeeze w/Band: Green band
This felt terrific!

BICEPS
Pyramids:
Hammer Curls: 11.25's/13.25's/15's/13.25's/11.25's
Traditional Curls: 11.25's/13.25's/15's/13.25's/11.25's

Repeated again but up pyramid only. Used same weights.
--This was a weight increase for me and it about killed me. Seriously.

Gym Style:
Curl Up/Reverse Downs: 13.25's

SHOULDERS
Pyramids:
Rear Flies: 7's/8's/10's/8's/7's for all
Lateral Raise:
Front Raise:
---Repeated again but up pyramid only. Dropped to 6's/7's/8's since I felt like it was hurting my elbow joints and my form was getting weird. Odd.

Gym Style:
Overhead Press: 16.25's / 15's on last set - I was dying.

Then I did Rhythmic Step to make up for some of my emotional eating today and to burn some stress. I burned 700 calories with it! Whoa, didn't think of it as a huge calorie burner but it is my new favorite.

 

[Ly10up]

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?

Have a good day,
Bev

Hey Bev, yep that was me.


I took a rest day today....it was my birthday yesterday and it was a rather late night....so there was no 5:45 workout today. But tomorrow is Drill Max <--- Me during the workout, with game face on.

Good night ladies

 

[Burning2]

I can barely type. I just finished back, shoulders and biceps. i wanted to just not do the Pyramid up on shoulders the second time. What a burn. I was hoping to lower my weights on shoulders but when your starting out with three pounds already there is no place to go but up. Great workout. Thanks everyone for helping me through this one. See you all tomorrow.
Veronika

 

[HotPants]

Checking in -

I've been able to keep up with the workouts even though I've been in and out of town... I neglected to take Lainiefigs spreadsheet with me, so I wasn't sure which exercises Cathe did in PUB. I guessed - I was close. And, sweet potato pie, I don't know if it was the lighting in the workout room I was in today, but I'm sure I saw a hint of a vein sticking out in my right anterior shoulder as I did lateral raises! I need to get me some of them there lights!
Way to jump back in the mix, ladies, for those of you (us) that have an off day. This check in is definitely a great motivator.
Great workout, Debbie, my arms were pumped today!
Thanks everyone!

 

[Czechfan]

Wednesday January 2009 Fitnessfreak's check-in

Good Evening Ladies!

PUB-Back 1X through, rest, then repeat
Pull over's 12 Reps, 1 set w/12#, then 15#'s 10 reps, and #20's 8 reps, then pyramid down with 12#'s 10 reps, and then #10's 12 reps. REST, then repeat. That last set with #15's was very iffy and definitely done to failure.

GS-Back
T-back squeezes with green band

PUB-Biceps 1X through then REST then repeat
Hammer Curls W/#10, 12 reps. Then #12's w/10 reps, and finally #15's/8 reps. Then Pyramid down beginning with #12's 10 reps, then #10's 12 reps. REST!! Then repeat torture cheerfully. The last set with #15's was tough I could barely do the last few reps. Traditional Biceps using same weights as above and same reps and everything.

GS-Biceps- Curl Ups& Reverse Downs
I used #12's 12 reps, just the one set.

PUB-Shoulders 1X through then REST!! And REPEAT torture with a smile
Seated rear flyes, into standing lateral raises, and then standing front raises
#3 /12 reps, #5/10 reps,#8/8 reps. Then work pyramid down starting with #5/10 reps, then #3/12 reps. I used the same wt and reps for both exercises.

GS- Shoulders - Overhad Press
Seated Overhead DB Press w/#15's 10 reps. Phew!!! That workout is guarantees me DOMS tomorrow.

I just received my copy of CTX today! I was anxious and excited to use it so I did Plank and kickbox Abs today- 12 min. Wow! Those plank abs are tough!

Thanks for another great workout today.... Hope everyone is hangin' in there.

Hugs!

Nora