Fitnessfreak's January Rotation for January 3, 2009

[orphylea]

Workout done! I did BM2 cardio blast premix and abs. 654 calories burned, 25% from fat (I turned it off before abs so a bit more than that).

My hamstrings and butt are so sore! My shoulders are a wee bit- noticed during the stretch.

It was nice to do the core work (planks) without having fried or fatigued arms. I managed the plank work better than usual, probably for that reason.

Great job everyone!

Oh and I know I'm a nerd, but I tracked on my new HRM that I burned 3147 calories this week- woo hoo!

 

[Sonya Arellano]

Patti...what brand of HRM do you have?

 

[msmik]

Here is what I have that Cathe lifts for PS Back and Biceps:

T bar row warm up 1x16 (wts to one end of BB): BB20
T bar rows 3x10 (wts to one end of BB): BB35
Bent over rows 3x10: BB50
1 arm rows 3x10: DB 1x20
Shrugs 2x20: DB2x12
Bar Curls 2x10: BB 45/35
Seated db curls 2x10: DB 2x12
Negative curls 2x10: BB 35
Concentration curls 2x12: DB 1x12

HTH!
Gin

Thanks Gin for posting these. Have you posted the weights for the other Pure Strenght's somewhere? If not, would you be willing to? I can usually tell what I need when I know what Cathe is using.

Annie

 

[TXGin]

Roxie~
The first number is the number of sets for that exercise, the second number is the number of reps each set, then BB (barbell) and weight she lifts. Then, for example 1x10 would be using one dbl, but 2x10 would be using 2 dbls.
Hope that makes sense.

Annie~
Here are the weights used in PS CST:

Decline Push-ups 2x12 reps toes
Bench Press warm up 1x16: BB 35
Bench Press 2X10: BB 50
Incline bench press 2x10: BB 50
Incline chest press 1x10: DB 2x12
Incline chest fly 1x10: DB 2x10
Superset (press/fly) 1x10: DB 2x10
Arnold Press 3x10: DB 2x10
Seated Clean and Press 2x10: DB 2x8/5
Standing laterals 2x10: DB 2x10/8
Reverse fly 2x10: DB 2x5
Seated laterals 1x16: DB 2x5
Close grip press 12/10/8: DB 2x10
DB French press 2x10: DB 2x8
Cross Body extensions 2x10: DB 1x8
DB French Press 1x12: DB 2x8
Dips 20/24: BB 35

And here is PS Legs:

warm up front lunges 1x8: DB 2x5
Warm up dips 1x8: DB 2x5
Front lunges 1x8: DB 2x15
Dips 1x8: DB 2x15
Static Lunges 2x16: BB45
Alternating side lunges-Body bar 1x32: 15
Plie squats 1x16, 1x8 3ct hold, 1x8: BB 45
Step ups 12" step, 2x12: DB 2x15
Squats 1x16, 1x4 3ct, 1x8: BB45
Sit-n-stands- 16" step 1x10: BB45
Quarter dead lift 2x12: BB45
Calf raises- 2x4 board 32/40/8ct/36/8ct
Inner thigh-body bar 32/16/8: 15
Outer thigh body bar 32/16: 15
Double hamstring raises- 8" step: 15
Single hamstring raised - 8"step, 1x64

Gin

 

[Iris_g1]

Finally done with today's workout. It's been a hectic day. I did 31 minutes of BM2 Cardio Blast, then switched to Kelleys Kickbox W/O #2. I am not a fan of step workouts, but at least I used 1 riser on each side today! Haven't done that in a while, lol. Also did BM2 Abs.

Goodnight everyone.

 

[msmik]

Gin,
Thank you SO much for taking the time to help me out. I really appreciate it

Annie

 

[Roxie 1965]

Gin thank you very much you probably just helped me decide whether or not I finish this rotation.

 

[msmik]

I'm probably the last one to get my work-out in today. I did the cardio pre-mix for the first time. I usually do the scrambled eggs cardio. I liked it! I usually use only one riser but today I used 2 risers for about half of it. WOW! Amazing what 2 more inches does. I wish I had a riser that only added one inch.

Annie

 

[Sonya Arellano]

I did 40 minutes of BM2 cardio blast premix.

 

[Mindymelt]

Body Max 2 Cardio

Hey everyone. I am just posting my workout. I did it at a little after 2pm today. I didn't have time to post because I had to get a shower and head out to some friends. Just getting back at 12:30.

Workout was great. I had to stop to catch my breath on some parts. I then went to just one set of risers after the first 30 min or so. Here is my breakdown. I just think the calorie burn seems awfully high. Have a good night.

Time: 67 min
Cal: 791
Max 186
Avg156
In zone: 34 min

 

[Czechfan]

Fitnessfreak's January 3, 2009 Rotation workout

Good Evening Debbie and gang!

Today I did the rotation- BM2- Cardio Blast Premix= 62 min I love how intense Body Max 2 is its a major Workout and you definitely feel it even with doing just the cardio no wts.

I added the abs from BM2= 9 min of intense really focused ab work. I love BM2 you get a lot of workout on one DVD. Love the premixes too!

Yes, I realize I'm probably insane to enjoy intense cardio, this is true. LOL!!! I trust everyone will be enjoying tomorrow's day of rest. I know I will be. Thanks again Debbie for another fab workout today!!

Hugs!
Nora