Fitnessfreak's January Rotation for January 9, 2009
- Thread starter bayerngirl
- Start date
Friday January 9, 2009 Fitnessfreak's check-in
Good evening ladies
I'm checking in happy to report I did do PS Legs and Abs. Man that is a killer, I love it!!!
Here's what all I did!
LEGS
Front/Back Lunges w/u: 8's – 8 reps each leg front & back (Next time go 12# or 15#
Front Lunges: 12's DB – 8 reps each leg. I'll use 15#'s next time
Back Lunges: 12's DB – 8 reps each leg I'll use 15#'s next time
Static Lunges: 35# – BB 2 sets/16 reps BB
Alternate Plie Squats w/u: 30# DB – 35# DB 32 reps
***I used a regular BB with wts as stated. My bodybar from the firm is only 8lbs to light for this so I used the other.
Plie Squats: 25#/30# BB - 16 reps/8 static holds/8 singles
Step Ups w/ 4 Risers: 12's – 2 sets/12 reps go with 15's next time.
Squats: 35# - 16 singles/4 static holds/8 singles
Sit & Stands w/ 6 Risers: – 35# - 10 reps
***Cathe killed me on those. Oh yeah, I'll be feeling those tomorrow.
Qtr. Deadlifts: 35#BB - 2 sets/12 reps
Calf Raises: – 3 sets/32 reps each set. Yep, my calves are officially fried and waving the white flag here!
Inner Thigh Raises
I used my 8# firm body bar and 2.5 ea ankle weights. 1st set 32 reps, 2nd set 20 reps,3rd set 8 reps, Phew! This was done on right then left leg.
Outer Thigh Raises
I used my 8# firm body bar and 2.5 ea ankle weights. 1st set 32 reps, 2nd set 16 reps on right and left leg.
Hamstring presses Used 8inch high step: with bar in lap I used my 8# firm body bar and 2.5 ea ankle weights. 58 reps
Those Killed big time!!!!!
One Leg Press on 8inch high step
2.5 ea ankle weights on did 50 reps. Also killed me.
ABS
Pure Strength Legs Ab Workout= Very effective. My abs are still a little sore from yesterday's ab work. But eye of the tiger as cathe says, I stick in there and did it.
That's my workout today.
Thanks Debbie for another great workout day!
Hugs everyone I hope your workout today was great too!
Good evening ladies
I'm checking in happy to report I did do PS Legs and Abs. Man that is a killer, I love it!!!
Here's what all I did!
LEGS
Front/Back Lunges w/u: 8's – 8 reps each leg front & back (Next time go 12# or 15#
Front Lunges: 12's DB – 8 reps each leg. I'll use 15#'s next time
Back Lunges: 12's DB – 8 reps each leg I'll use 15#'s next time
Static Lunges: 35# – BB 2 sets/16 reps BB
Alternate Plie Squats w/u: 30# DB – 35# DB 32 reps
***I used a regular BB with wts as stated. My bodybar from the firm is only 8lbs to light for this so I used the other.
Plie Squats: 25#/30# BB - 16 reps/8 static holds/8 singles
Step Ups w/ 4 Risers: 12's – 2 sets/12 reps go with 15's next time.
Squats: 35# - 16 singles/4 static holds/8 singles
Sit & Stands w/ 6 Risers: – 35# - 10 reps
***Cathe killed me on those. Oh yeah, I'll be feeling those tomorrow.
Qtr. Deadlifts: 35#BB - 2 sets/12 reps
Calf Raises: – 3 sets/32 reps each set. Yep, my calves are officially fried and waving the white flag here!
Inner Thigh Raises
I used my 8# firm body bar and 2.5 ea ankle weights. 1st set 32 reps, 2nd set 20 reps,3rd set 8 reps, Phew! This was done on right then left leg.
Outer Thigh Raises
I used my 8# firm body bar and 2.5 ea ankle weights. 1st set 32 reps, 2nd set 16 reps on right and left leg.
Hamstring presses Used 8inch high step: with bar in lap I used my 8# firm body bar and 2.5 ea ankle weights. 58 reps
Those Killed big time!!!!!
One Leg Press on 8inch high step
2.5 ea ankle weights on did 50 reps. Also killed me.
ABS
Pure Strength Legs Ab Workout= Very effective. My abs are still a little sore from yesterday's ab work. But eye of the tiger as cathe says, I stick in there and did it.
That's my workout today.
Thanks Debbie for another great workout day!
Hugs everyone I hope your workout today was great too!