Getting it done for April 2-8, 2012

[bayerngirl]

Morning ladies,


Yesterday ended up being a rest day I couldn't decite on a rotation to start today. I will do 3 cardio, 2 full body and 1 circuit/LB workout a week. I will start with a FB workout today, not sure with one yet?


I will be back to report my workout. Have a great day, everyone!

 

[Sherry K]

Good morning!

I start STS today. However, since I did GS BSB yesterday, I need to switch somethong up a bit. Haven't decided whether to start with D3 today or swap tomorrow's run day. I'll figure it out by tonight.

I'm also going to try to eat better this week. With the kids off of school, our schedule is less hectic so it should be better. Even decurded the cottage cheese, so no excuses for me.

Belinda - Good luck on whatever you decide to do. I'm sure it'll be a good one.

Heidi - What are your plans today?

BBL tonight after I get something done.

 

[HPLECTRA]

Morning Belinda and Sherry!

Belinda: You have a great plan there! Have fun with your workout what ever you decide on.

Sherry: I had that same issue of having to change things around a bit. Have a great workout tonight!
Great job getting something prepared for your meals. Planning ahead is half the battle with sticking with anything.

Yesterday I tried out a new free online w/o program. liveexercise.com It was a combo of cardio and band work for the upper. It is amazing how much just using bands gets ya!

Today I will run and do another one of those internet workouts called Chiseled, today's workout is a back and bicep one. Here is the link if interested.
Chiseled Muscle Building - Video Workouts | LIVEEXERCISE.COM
The workouts are all free you just register and log in. I LOVE FREE STUFF!

Off to get it done!
Have a great one girls!
BBS
Heidi

 

[Sherry K]

Heidi - Don't know if you saw my response last week, but think this site looks great! I haven't tried to do one of those wo's yet, so let me know how it goes!

 

[bayerngirl]

Hi Sherry & Heidi,

Today I did ME and a 45 min walk with the dogs. Need to get them ready for running

Heidi - I signed up with the site too! I love working with the bands. Looks great! I love free stuff too, lol!

Sherry - have fun with D1 tonight. I hear you on the eating. Good luck!

I will be back later!

 

[HPLECTRA]

Heidi - Don't know if you saw my response last week, but think this site looks great! I haven't tried to do one of those wo's yet, so let me know how it goes!

Hi Sherry: I did the back/bicep workout this morning using the bands. It was drop sets with increase in weight. Using a red and blue band today I really felt it good. I did like it and hope you get to try it out sometime.

BRB!

 

[HPLECTRA]

Hi Sherry & Heidi,

Today I did ME and a 45 min walk with the dogs. Need to get them ready for running

Heidi - I signed up with the site too! I love working with the bands. Looks great! I love free stuff too, lol!

Sherry - have fun with D1 tonight. I hear you on the eating. Good luck!

I will be back later!

Hey Belinda! Nice job on ME today! How is your pup doing these days? Sounds like things are back to normal.

Have a great workout Sherry!

BBS
Heidi

Todays' w/o:
set(s) before / = medium then ultra heavy resistance
set(s) after / = medium resistance to failure

Warm Up

Kneeling Reverse grip lat extension - 2/1
Seated row anchor top with ankle straps - 2/1
Bent over (chair) one arm row - 1/1
Back Extension - 2

Standing Biceps Curls - 2/1
Lying Hammer Curls - 2/1
Preacher Curl - 1/1

Cool Down

I added 30min of Bob Harper's yoga for warriors. This was GREAT for stretching out my legs for sure!

 

[Sherry K]

WO done! Decided to do D3 Legs since I just did GS BSB yesterday. Even did the bonus burn at the end. Might need to go up a little in weight next week, but I'll see how the legs feel in the a.m.

Belinda - Nice job on ME! Like your rotation plan. My dog loves all the walks she's getting, mostly for the warm -ups and cool downs. We have trouble running together - she wants to go faster but for shorter distances, so the wu's and cd's work best for us.

Heidi - where did you get your band set from? How many different "weights" are needed for the program that you did?

Lunch was tuna salad on lettuce and dinner was tacos with ground turkey. Eating was good until dessert with ice cream. A little can't hurt, right?

See ya all tomorrow!

 

[Sherry K]

Good morning!

Legs feeling good today, more like a subtle remnder I worked them last night than any serious DOMS. Tonight's wo is run - 400m intervals. If running goes well, I'll take the weights up next week for the D3 repeat (doing the 6-1/2 month rotation).

What do both of you have planned for the day?

 

[HPLECTRA]

Morning Sherry and Belinda:

Today was a Tabata w/o from liveexercise.com. Great workout!

Sherry: Nice job on Legs! Have a great run tonight! Do you have your goal pace for the race?
I have some bands or better yet tubing with handles I am using for the w/o's. They mostly use these. Well I should say I haven't seen any weights used just yet.
For the tabata leg portion it called for the tubing attached to your ankle's but I didn't have that so I just did it without them. Or I used ankle weights in the other exercise.

Belinda: What are you up to today?

Have a great one!
bbs
Heidi

 

[Sherry K]

Heidi,

Thanks for the review. I do like bands with handles - something else to add to the wishlist. We have a few, but I'd like more variety. I also like it better when DD is using them insted of weights 'cause I don't want her lifting too heavy yet.

 

[bayerngirl]

Hey girls,


I changed rotations today. I will do Cathe's LIS rotation.I started with week 1 again, I was following week last week . I don't think it will hurt me to do a low intensity rotation after 8 1/2 month doing STS I just got done with AB. I am doing the 5 day a week rotation instead of 6 day's I like the idea of getting 2 days off I am gonna have to modify on some of the excerises since my wrist is still bordering me. It's gonna be fun doing LIS, I am scared already! If it's to complex I will sub in a run.

I will be back later!

 

[Sherry K]

Run done! 400's were easy, so next week we're going heavier on the legs.

Belinda - I think the LIS rotation is an excellent choice after all that STS.

Time for bed. See ya tomorrow.

 

[bayerngirl]

Good morning,

Kirstin - good job, getting your workout in and out of the way. You are almost done with STS, YEAH! Sorry about your parent's neighbors. I will keep you and your parent's neighbor in my thoughts & prayers!

Sherry - excellent job on your run yesterday.
I will do Cardio Supersets today.

Happy Hump Day, everyone! BBL!
　

 

[HPLECTRA]

Hi Sherry and Belinda!

Today was Boot Camp from LE and then S&G pre: cardio, abs and stretch.

I am feeling my upper for sure from the last couple days! Lower is tight but doing good. That is why I doubled up today with S&G.

Belinda: Your rotation is perfect after a long STS program. ENJOY!

Sherry: Great job on your workout run last night! What's the plan for today? Disc 1 or 2 of STS?
How goes the planning ahead for your meals? Maybe we should be doing an accountability checkin too? LOL! Let me know what you think.

Well I am doing good or better I should say with the planning.
Breakfast was easy: A protein shake
Lunch: Roasted chicken sliced with 1 tomato and 1/2 avacado. 2 tbl. Newman's light ital dressing.
Snack: apple and almond butter
Dinner: Remainder of my salad yesterday: Chicken salad with strawberries, feta and edamame. Used Newman's light ital.

I feel so much better when I eat good!

Make it a good one!
BBS
Heidi

 

[bayerngirl]

Hi Heidi and Sherry,

Workout is done!

Heidi - good job with your workout this morning. Your eats looks yummy and healthy!

I will be back later!

 

[Sherry K]

Hi all!

Tonight's plan is D1. Not looking forward tp those push ups!

Heidi - Meal planning has been better. Still need more crock pot recipes, so if I get a chance to come up for some air . . . Yeah, maybe we should do the accountabilty for meals, too.

Belinda - Hi five for getting it done!

BBL if I can still type after my wo.

 

[HPLECTRA]

Hi!

Belinda: Great job on Cardio Supersets! So what did you think? Is this doable? I have this scheduled for Saturday's w/o.
I am really trying like Sherry to get my eating back to where it should be by planning ahead.
Tomorrow's meals are planned:
B: 2 egss poached, 1/2 tom, 1/2 avocado
L: BBQ chicken sandwich w/ red peppers on the side
S: Berry Shake
D: Salmon w/ ginger honey glaze and roasted broccoli

Sherry: Have a great workout with Disc 1! Oh Man am I feeling today's workout now!!!
Cathe got me good with S&G push-ups and burpees added to the liveexercise Boot Camp w/o. OOF! Here I thought that I would do STS #28 chest/back tomorrow. Hmmm might be rethinking that by tomorrow morning. LOL!

Have a good one!
BBS
Heidi..have to go rest these arms..HAHA!

 

[Sherry K]

Good evening!

D1 done. As with D3, I need to up the weight. I've started off with what I entered as my 1RM's last year when I first tried STS, and apparently my pre-STS conditioning this year was much better than last year. So, I need to spend some time entering the right weights so that I get the results I want. At least I'll be doing all these discs again next week! LOL! Only issue is push-ups. Did them all from the knees because my wrist was bothering me. Need to use the push-ups bars (now that DH reminded me - silly me) next time.

Belinda - I think you will really like LIS. Doesn't have the jumping but can still get you good!

Heidi - So, I'm not quite as good as you at planning all my meals, but at least I've only been buying the healthy stuff. Dinners are what I work to plan the most. Love my berry smoothies for breakfast. DD has discovered how good almonds are (my afternoon snack on a regular basis) and is now dipping into my stash.

Alright, heading to bed. See ya for some sweat time tomorrow - it's a run day!

 

[bayerngirl]

Hallo girls,


Workout is done I almost talked myself out of doing LIS Low Impact Cardio, glad I didn't I have to say, that one was a lot of fun! I had no trouble following Cathe step routine. I can't wait to do that one again, sooo much fun!

Sherry - that's right! You doing the 6.5 month STS rotation. You have time to get your weights right next week Don't go to heavy, M1 is an endurance workout. Reps are high Yeah, those push ups bordered my wrist too. She even put them in LIS Low Impact Cardio I did them on my knees

Heidi - Cardio Supersets is duable, I do have to modify quit a bit some of the stuff is too stressful on my wrist. I am learning to do other things that gets my HR up LIS is growing on me Your eats look good, girl!





I will be back in the morning. Good night!