GDMT~ ~ ~ Wednesday

deanie

deanie

Cathlete
Good Morning Girls :)


Today was Imax 3. Not as bad as I was anticipating. I was dreading the plie jumps, but they were okay. I am really happy with my results from this months rotation and I'm glad I'll be including muscle endurance in the next 2 months rotations.

Gin~ Hope you had a good workout today. How was Ferris?? I am going to look at June 07s cardio and update it with newer cardio. Are you doing it with me? I hope you are having a fun spring break.

Marcy~ Is today yoga? Did you do DS? Is your new workout room in the basement? Mine is, and I went to Home Depot and got a 12X9? (really big) berber rug for less than $100. and then got padding (top of the line pads for under rugs) cut for under the rug and I use that to work out on. I use my step and weight work on it, the treadmill, spin bike, etc aren't on the rug. Maybe that could be an option for you. I like it, because when I'm done with a heavy weight, and I let it fall (sometimes I toss itx( ), I don't have to worry, its carpet and the cement basement floor. (actually the previous owner covered the cement floor with vinyl tile and painted the cinder block, so its not so "basement-y". He also put a mirror on 1/2 of one wall, and I added one under it, so its floor to ceiling). Now you have lots of ideas of what to do!!LOL:7

Okay, off to wake up DS---
Love the new blog pictures. I reallyl like the green!! Also, I think the pictures of leg work have talked me out of buying a squat rack! whew!! My DH will be thrilled:)
BBL,
Deanie
 
Good Morning Girls!

Today I ran and then did SM#1. We are having a rainy, cold and windy Spring Break so far!

Deanie--Glad you enjoyed IMAX3. It is fun, but always wears me out so!!}( x( I am planning on doing the June 07 rotation with you, unless, like you say, we like what Cathe posts better. Your workout room sounds so nice! I so wish I had the space. Have you started to pack for your trip? Hope the weather is nice!


Marcy--Glad you enjoyed the Latin Dance. Sounded like fun. What w/o did you do today? Hope you are able to get your new workout room the way you want it. When is your last day of work before moving?
DWTS---I liked Kristi Y. the best. She looked great! Shannon and Marlee were good also. Actually, Priscilla P. and the HAPPY girl from Hairspray (forgot her name) were also good. But, poor Monica Seles. She may have to be the first to go. Very awkward looking!:-(

Have a great day!
Gin:)
 
Good Morning Ladies!

Today was Tracey's Strictly Upper Body, PLB stability ball legs and PUB abs for a total body workout. Tracey's is pure endurance. I only use 5 and 10# for triceps which is a major switch for me. Shoulders are really tough. PLB legs weren't too bad but I still had to take a short break during the pike/planks before finishing. I love the stretches in PLB/PUB. They feel great.

Deanie - Actually, the plie jumps are my favorite. I guess I'm the oddball. Those seem to be everyone's dreaded blast. My workout room will be one of the bedrooms upstairs. I checked out Stage Step flooring. They had a wood floor for dance and multi-purpose use with cushioning underneath. Dance is easier on a wood floor. I might get puzzle mats so I don't scratch the floor when I do weights. DH said he might consider doing the floor for me. I will be getting mirrors for the front wall. Must get a dumbbell rack. Maybe Cathe's will be available by the time I need it. I liked the one-legged deadlifts. I guess you're really liking muscle endurance these days. I have to admit it makes my muscles pop. I was really noticing the cuts today during concentration curls.

Did you see SNM answered your post:

Muscle Endurance - 60-70% of 1RM - 12-15 reps
Hypertrophy - 70-80% of 1RM - 8-12 reps
Strength - 80-90% of 1RM - 4-8 reps

Gin - You must have sent your rain my way! My last day of work will probably be around April 15th although I'm still not sure yet.

DWTS - Yes, poor Monica. Very stiff although she looked good for a few seconds during one move. I didn't see Kristi and Marlee. Only got to see a few seconds of Priscilla. Marissa (from Hairspray) was fun to watch but I thought the judges were right - not much of a cha cha. Shannon was pretty good but could loosen up a bit more. I think she could get really good if she works on her technique. She's got great legs.

Have a great day!

Marcy
 
Good Afternoon!

Gin~Glad you are doing the rotation next month with me:) I made some adjustments/added newer workouts. I will post it next. We have not started packing yet. I am off on Friday and we leave on Sat. so I will pack then. its all shorts and tees and we aren't wearing them now, so it should be easy.

Marcy~ Wow what a workout! How long did that take you? I saw they answered my post, but I wanted them to tell me which to use for Pyramids, and which to use for S&H. I am assuming Pyramids=muscle endurance, but I am not sure about S&H. What do you think? I was leaning toward Hypertrophy, only because S&H does 8 reps. Thats nice of your DH to put a floor down for you. My DH is not handy.

Deanie
 
Revised June 07 rotation.
I only changed some cardio stuff, I didn't touch the weight work. I just didn't think I could go all month without doing KB or BC from 4DS:p (I also will be keeping my workouts to an hour, so some stretching may be happening on an off day if at all)

WEEK ONE:

Mon: Pyramid Upper Body abs 1st

Tues: KPC or 4DS kickbox and abs

Wed: Pyramid Lower Body plus segment one of Total Body Stretching

Thurs: 40 minutes steady state on treadmill

Fri: Maximum Intensity Strength plus segment one of Stretch max

Sat: Step Blast plus Ab Hits #2 (11 min)

Sun: off



WEEK TWO:

Mon: Imax 3 plus segment two of Stretch Max

Tues: Slow & Heavy Chest and Back and Abs

Wed: Imax 2 plus segment two of Total Body Stretching

Thurs: Slow & Heavy Tri and Bi and Abs

Fri: 4DS Boot camp cardio only and segment one of Coremax

Sat: Slow and Heavy Legs and Shoulders

Sun: OFF



WEEK THREE:


Mon: Drill Max cardio only plus segment three of Stretch Max

Tues: Pyramid Lower Body/PUB abs

Wed: Pyramid Upper Body (no abs) plus segment three of Total Body Stretching

Thurs: Cardio Kicks (plus Ab Hits #12)

Fri: High Step Challenge

Sat: OFF

Sun: Power Hour



WEEK FOUR:

Mon: 4DS cardio power (kb/bc cardio)

Tues: Slow & Heavy Chest, Back, Abs

Wed: Step Fit

Thurs: Slow & Heavy Legs and Shoulders plus 10 minutes of stretching of your choice

Fri: IMAX original plus Ab Hits #3

Sat: OFF

Sun: Slow & Heavy Triceps and Biceps and Abs
 
Hi Again!

Deanie - It took me 90 minutes. S&H would probably be for strength but I guess you could also use the 1RM for hypertrophy. You could do S&H real heavy and then do only 4-6 reps. Pyramids is difficult since she goes from light to heavy. I would guess the first set would be for muscle endurance, 2nd for hypertrophy and 3rd for strength.

What was the website for the 1RM?

Actually the rotation looks pretty good but I just really hate the pyramids -- PUB because of all the changing of weights and PLB because it's too heavy. I keep that one just for the abs and leg workout. Although I do admit PUB really fries my biceps. I have some upper body work Barry's Bootcamp. Maybe I could insert them instead of the pyramids and do some different lower body work. I had been thinking about doing some circuits again. Maybe a little more cardio will get this extra weight off me.

Marcy
 
Hi Again!

I have a quick break while kids are outside playing with the dog. They seem to be quite happy just staying around the house and not going anywhere.

Marcy--Had it been awhile since you had done a Cathe? Plie jumps are really your fav?:eek: }( They start to hurt my arches on my feet after so many. You'll have to let me know how you like a workout room upstairs. We have 2 extra bedrooms upstairs now that boys are gone. Hmmmmm!:)
Sorry you missed seeing Kristi dance. She was great. And Marlee was quite good, considering she can't even hear the music!

Deanie--Thanks for printing the revised rotation. Will you not be doing the HIIT on the TM? How do I find out what my 1 RM is? And tell me what you think we/I should lift with Pyramids and S&H? Thank you for doing the "homework". You make it a lot easier for me. Shorts and tees weather sounds great!!

Gin:)
 
Hi Again!

Gin - It has been awhile since I did Cathe. Last time was January 8th when I did IMAX 3. Yes, plie jumps really are my fave! I guess all those ballet classes when I was younger. Luckily I have TIVO so I'll get to see the rest of them tonight. I still have Biggest Loser to watch too. They all got makeovers. Your DNs seem very easy to please. Lucky you! Can't wait for shorts and tees weather either!

Marcy
 
Hi guys

Here is the 1RM website I used: www.exrx.net/Calculators/OneRepMax.html

I started to try to figure S&H out with Hypertrophy, but got confused, and figured I'd just use the weights I think are best. (i.e. 30# for bench press).

Gin~ I'm not sure about doing HIIT on the treadmill. I'm starting to get bored with the treadmill and don't want to do it too often. I think with the pyramids, I'm going to try and make the top of the pyramid, when its 8 reps, my heaviest weight, and subtract from there (i.e. for bench press I know I can do 30# so that will be my 8 reps, so then 25# will be my 10 reps and 20# will be my 12 reps) Which will be hard, because I think she does presses and flys all at once, and I may fast forward and do one and then the other. There is no way I can do 30# for flys! (hope that all made sense)

Marcy~ That would be great if you could sub and we all did the rotation together. I forget if I asked... Do you have a job lined up in Georgia?

Deanie
 
Deanie - The calculator was pretty good. So let's say for muscle endurance we get up to 15 reps with our 1RM. How much weight do we go up? Maybe it will be easier once they come out with the workout manager software.

No jobs lined up yet. Once I have a closing date, I'll ask my headhunter to start setting up interviews.

I couldn't do 30# for flys either! 25# if I'm lucky.

Marcy
 
Marcy~ Yes! That was my same question/frustration. I am hoping Cathes software will be more informative. I was just hoping to get a feel for how the whole 1RM thing worked. I think we are pretty good at judging the right weight for strength though. Good luck with the job search. Will you be close to a big city? Atlanta or Savannah?

Deanie

eta: SNM answered my question again, so I may revisit the 1rm thing, but not today! My brain is fried now thinking about all this:7 :7 :+ !LOL
 
Deanie - I guess we were right about the weights. I'll be close to Atlanta.

I guess STS will be the first workout Cathe's done for true strength.

Marcy
 
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