~ * ~ * ~ * GDMT.... Finally Friday ~ * ~ * ~

[deanie]

Good Morning Girls

Already running late, boys are coming with me to work today. No school for them. Today was S&H bi and tri. A really good workout for me today Although I didn't up any weights, I did up the amount of sets with the weights I did.

Stats:
overhead extension: all sets 25# (same)
lying extensions: all sets 10# (last time 2 sets at 8#)
kickbacks: 10#, 2 sets 8#
dips with 30# barbell

Biceps
db curls: all sets 15# (last time dropped last set to 12#)
hammer ccurls: all sets 15# (last time 2 sets at 12#)
bb curl: 2 sets 30#, last set 25 (could have done the last set at 30#, but for some reason thought there was only 2 sets to do and changed the weight for the wrist curls!!) last time did 2 sets at 25#
both wrist curls same as Cathe.

I hope everyone had a great workout today!
BBL to chat


Deanie

 

[TXGin]

Good Morning Ladies!

Today I ran and then did Stretch max #3 (with band). TGIF!! I previewed the new Cathes last night and can't wait to do them!! I remember asking Lorraine on the RT which was harder between BC and KB and whe said BC. I watched it last night and it looks brutal!!}(
I am very curious what Cathe will plan for the November rotation. What would you add to these workouts for 6 days a week?

Deanie--Good job on the S&H bis and tris. I plan to go back to S&H next week. Hope all goes well taking your boys to school with you. I remember having to do that. So you are planning to do p90x? You'll do great with it, just like Marcy did!

Tracee and Marcy--What workout was on the schedule today?

We have a Field Trip to the Pumpkin Patch farm today. Oh Boy!
Gin

 

[volleyball life]

Happy Friday.

The title says it all, I'm so glad it's finally Friday!! This morning I decided to do some yoga from OnDemand so I found a 20 minute one called Flex and Flow. I liked it but unfortunately it seemed like they just pulled 20 minutes from a longer routine because before I knew it 20 minutes were up and we had just gotten warmed up. So then I searced for something else and found a 20 minute pilates show and then I finished off with a couple minutes of an ab routine. Kinda crazy but it was what I was in the mood for.

Deanie - congrats on your bi & tri workout. That's cool that your boys get to come to work with you. I'm sure not all places would be that open.

Gin - I wish I was going on a field trip like yours. That sounds better than sitting in my office. My younger son is on a field trip with his class but I chose not to attend and now I'm regretting that decision.

Marcy - Hope you had a good workout and are enjoying your Friday.

Tracee

 

[marcy]

Good Morning!

Did S&H Bis & Tris this morning and had a great workout.

Tris:

Overhead Extentions: 25# all sets (up 2# on all sets)
Lying Extensions: 13# sets 1&2 (up 2# on set 1, up 1# on set 2), Set 3 - 15# (up 2#)
Kickbacks - All sets 10# (up 2# on 2nd & 3rd sets). These are tough for me. I know, suprising since tris are one of my stronger body parts but the way she does them really gets the tris fried.
Dips with 36# bbl (no barbell last time)

Bis:

Db curls: All sets 15# (up 2# on sets 2&3)
Hammer curls: All sets 15# (up 2# on all sets)
bb curl: All sets 30# (up 4# on sets 2&3)
Wrist curls: 26# - 6 reps (same as last time) (I really need to get weightlifting gloves because with the type of bbl I have, these really chafe my hands).
Reverse curls - 8# (went up 3#)

I finished the workout in 7 mins. less time. I guess I was working a lot harder today because last week I was only in my target zone for 18 seconds and this week it was 11 minutes, 25 seconds.

I also did Lower Intensity Step last night only I did it without the step since I didn't want to wake DH. There were 3 combos and 3 blasts. The combos were fun, not too long and the choreography was fresh and new (only a very few round the worlds at the end when she puts all the combos together). There were a couple of tricky moves but nothing too crazy. All the blasts were done on the floor (kind of like Low Impact Circuit and Low Max). I really liked the music. While I had the DVD in, I figured I might as well preview Shoulders, Calves & Core. Shoulders consisted of:
Pyramid up of seated overhead press (15#)
Superset of Seated Isolation Presses (alternating arms 4 on one side and 4 on the other for 3 sets) and upright rows (12 reps).
Standing lat raises (2 sets with straight arms and 1 set with bent arms) - Cathe used 8s and 10s here.
Superset of Front Raise (8#) - front raise, pull back, push forward and down (8 reps) and Rear Flys (5#) (12 reps) - 2 sets
External rotation pulls with band (like in LIC) - 12 reps then pulses

Calves - Raises done on the floor in neutral position, first position, and turned in (Deanie - this is what Tony does in Legs & Back). She then does another set on the high step topper.

Core:

Reverse bicycles
Lift hips back and come down for 8 counts, heels to heaven (Deanie: this is what Tony calls then in P90X, Cathe calls them hip thrusts)
Reverse Crunches, then hold at top of movement
Full situps with 10# dbbl
Regular crunches
Touch hands to knee and hold
Oblique crunchess - knees to side, upper body squared to ceiling
Jacknives (16)
Bent arm plank, then lift alternating legs
Cobra, child's pose

Deanie - This is very much of what Ab Ripper X is like in P90X. Hope your boys have fun at "school" today. Glad you had a good workout.

Gin - As far as the rotation, I will be adding yoga once a week for sure. After that, I'll either do some pilates and/or leg work. We always took our kids to the pumpkin patch and they loved it. They always started out with the big pumpkins but my DH used to say you can only take what you can carry. By the time we got to check out, things were much more reasonably sized. They also loved the hayride and picking vegetables.

Tracee - Glad you enjoyed your workout.

Have a great day! BBL.

Marcy