Fitnessfreak's January Rotation for January 2, 2009

[Cookie57]

Checking in with workout done. Only I did calves from both PLB and 4ds! Upped the weights a bit and added more on with the weighted vest. Hoping doms will remind me to step away from treats!
Roxie, I didn't use to notice deadlifts in the glutes much until I started to really focus on form and squeezing them as I came up from the lift. Just an idea.
Cookie

 

[ms71069]

Well, I'm done and fried everywhere! Shoulders are my favorite body part so I was loving today's combo; legs are my least favorite but I got through all the endless reps using very light weight. I don't usually do weights for LB, but I'm going to stick to this rotation to see how things look in the "end."

Have a great night, everyone!

 

[ms71069]

Why do I feel deadlifts more in my lower back and not so much in my glutes?

Hi Roxie -

I try to concentrate on really pushing down in my heels and almost lifting my toes off the floor slightly...HTH!

 

[Mindymelt]

PUB Shoulders S&H Shoulders PLB Legs

Hi everyone. Here is my break down. Have a great evening.

S& H Shoulders: All Dumbells
Front Raise: 8 lb
Side Lateral: 8 lb
Posterior Delt: 8 lb
Seated Overhead Press: 12
Side Lying Ext. Rotatation: 5 lb

PUB Shoulders: Used Dumbells
Rear Delt Flies:5-8-10-8-5 lb
Side Lat. Raisees 5-8-10-8-5
Front Raises 3-5-8-5-3

PLb Legs
Leg Press
15-30-45-40-35
Static Lunge
30-35-40
Squats/ Plie Squats
35-40-45-40-34
Deadlifts
35-40-45-40-35
Calves(No Weights): Messed up on this one did PLB calves instead of 4DS Calves

 

[Iris_g1]

Hello Everyone,

That was a good, tough shoulder & leg workout today. Glad to have it done and out of the way.

SHOULDERS
Pyramid workout:
Triset - 5/8/10/8/5 reps w/hardly no rest
Rear Flies: 3/5/8/5/3
Lateral Raise: 3/5/8/5/3
Front Raise: 3/5/8/5/3

Muscle Max workout:
Lateral Raise: 8's - 2 sets/12 reps 2/2 cnt.
Lateral Raise w/Band
Dumbbell Upright Rows: 8's- 2 sets/12 reps
Front Raise/Rear Delt Squeeze: 16# barbell - 1 set/1 set 10 (7 reps

LEGS
Pyramid Lower Body:
Leg Press (step ups): 10/15/20/20/15
***I used a dumbbell for these.
Static Lunges: 8's/10's/15's#/10's#/8's#
Squats & Plie Squats superset: 10s#/15's#/25#/15#/10's#
Deadlifts: 20/25/30/25/20
LBPUB Calf work

 

[scubagirl]

Hi, Did BM2 today, legs were burning after PLB yesterday! Looking forward to rest day! Mary

 

[Sonya Arellano]

Here is today's workout.....

SHOULDERS
Pyramid workout:
Triset - 10/21/8/12/10/8 reps w/hardly no rest
Rear Flies: 10's/12's/15's/12's/10's
Lateral Raise: 10's/10's/12's/10's/10's
Front Raise: 8's/10's/10's/10's/8's

Muscle Max workout:
Lateral Raise: (bent arm) 12's - 2 sets/12 reps
Lateral Raise w/Band: Yellow
Dumbbell Upright Rows: 15's - 2 sets/12 reps
Front Raise/Rear Delt Squeeze: 25# barbell - 2 sets/7 reps…wasn’t exactly sure how to do this exercise since I don’t have MM so I did:
Military Press: 15# 10/10, 12#/12

LEGS
Pyramid Lower Body:
All reps are 12/10/8/10/12 with hardly any rest.
Leg Press (step ups): 15's/20's/25's/20's/15's
Static Lunges: 55#/65#/70#/65#/55#
Squats & Plie Squats superset: 60#/70#/70#/70#/60#
Deadlifts: 50#/60#/70#....70#/8, 70#/8
CALVES
PLB


Abs
Ab Hits-All Step

 

[aveggiegirl]

Hi Everyone,

I hope I'm not too late. It's 6:30 pm. I worked out early this morning but didn't get the chance to post until just now.

I'm really enjoying this rotation. I did last month's and I am definately getting stronger! I love to see what everyone else is doing! My shoulders are pretty sore and I did the shoulders/legs on Wednesday. My legs and glutes are sore too, but it's kind of funny. My right buttock is more sore than the left. Isn't that strange?

Jodi, you have motivated me to run more on the treadmill. Running is not usually my thing but your posts seem to get me going.

I think -- I know I need to clean up my eating/drinking (adult beverages). I've had a great few months but it's time to crack down. I'd like to see how everyone is eating/drinking clean. That inspires me to do better. Everyone, you could lie and say that you're eating clean all day, every day, and I'd never know. I really need that right now because my pants feel pretty snug.

Thanks for reading,
aveggiegirl

 

[beccajanern]

Checking in with PUB and MM shoulders and PLB minus the floor work. I did PLB calves instead of 4DS. Here's how it went:

SHOULDERS
Pyramid workout:
Triset - 3/5/8
Muscle Max workout:
Lateral Raise: 5's
Lateral Raise w/Band: Green
Dumbbell Upright Rows: 8's
Front Raise/Rear Delt Squeeze: Started with 15 lbs BB (I know, wimpy, but my shoulders were sore) then the second set I upped to 20 lbs.

LEGS
Pyramid Lower Body:
Leg Press (step ups): 40/30/35/30/25. I started this with my weighted vest, hoping to work on my strength. I could not tolerate it, though, My HR was sky high!
Static Lunges: 20/25/30
Squats & Plie Squats superset: 20/25/30
Deadlifts: 20/25/30
CALVES
PLB

Have a great day all!

 

[fitvix]

Hi All!

I didn't get to check in yesterday. I did the KM cardio as scheduled. I am still up at my parents house today so I do not have the access to my weights, high step, etc.. So instead I did what was available:

4DS Kickbox cardio
Squeeze Harder - Upper/lower body (my butt and thighs are still screaming...who would have thought?)

I hope to be home tomorrow night so hopefully I can follow up with the shoulder work from today and maybe a little more cardio.

 

[msmik]

Just got done with my work-out. Like Cookie, I also did calves from PLB and 4DS. I couldn't decide if I was supposed to or not, so I figured more was better than less.

Hi aveggiegirl, I cannot tell a lie. My eating has been horrible. I got back on the wagon this week in the exercise department, but I can't quit eating tasty treats. It seems a shame to work this hard with the body, but have the mouth work double time against results. I really need to crack down.

Annie

 

[Roxie 1965]

Just finished KM and those leg drills killed after doing PLB this am. Tomarrow I will do the calf work from today my legs are fried.

 

[Sonya Arellano]

Aveggiegirl...I eat VERY clean....it's just a life style or choice that you choose, just like working out. When you put "processed" or "man made" food in your body it doesn't know what to do with it! I eat foods in their most 'natural' form. However, I do have my cheat items. Instead of a cheat day I allow myself two cheat items a week. I was following the basic clean eating but for the last month I have followed BFFM. I did Phase I in December and in January will do Phase II....it is amazing! Also with the amount of time and energy I put into my workouts why do I just want to go and waste all that by putting crap in my body???????