(((((GOT CHINUPS?)))))

[SheWolf]

Judi - Glad to hear you are feeling better! I have to go check out this STS shirt you are talking about....

Catherine - What ya got planned for the day?


Okay, today was Triceps and Biceps with my new Pace Weights! I love those things.

4DS HIS through first blast as warmup.

8 sets - 20 seconds on/10 seconds off each exercise.

Ran during two minute rest between each set.


TRICEPS
Close Grip Barbell Press:
42# - 8 sets/12-9 reps
***Up 2#

Lying DB Extensions:
15.5's - 8 sets/ 10-7 reps
**Was going to try 16's but was toast after the Close Grips. Up 1/2#

Double Arm Kickbacks
9's - 8 sets/ 15-12 reps
***Up 1#
BICEPS
Dumbbell Curls:
18's - 8 sets/9-7 reps
***Up 1# here and it just about killed me!

Reverse Up, Curl Downs:
13's - 8 sets/8-7 reps
***Right elbow bugging me again Up 1#.

Hammer Curls:
16's - 8 sets/11-8 reps
***Up 1#
Then got back on the TM and ran for 4 minutes to complete 1.25 mile. Also did stretch from 4 DS HIS. Workout was 1:08 minutes and burned about 534 calories. Will miss the high calorie burns of this week.

 

[fit_fairy]

Linda, that workout sounds like a real burner

I have nothing planned today. I promised DH that I wouldn't do the bike thing till I get my stitches out. He thinks I shouldn't even do it then. I told him if it hurts I'll stop. Nice of him to be conerned though.

 

[SheWolf]

<==== comes "dancing"

into thread!

The scale is on the move again! Down that is! Another pound gone! And right at this very minute I am wearing a pair of capris that not too long ago did not fit!

Today was Legs. And I did not want to get out of bed! I am exhausted! But used my pace weights again and had a great workout!

4DS HIS through first Blast as warmup .

8 sets - 20 seconds on/10 seconds off each exercise.

Ran during 2 minute rest between each exercise.

LEGS
Front Squats w/DBs (heels raised):
21's# - 8 sets/11-9 reps
** Up 1# per DB.


Alternate Front Lunges:
16's - 8 sets/10 reps
***Up 1# per DB.

Leg Extensions:
25# - 8 sets/10-7 reps
**Up 1.5#. I hate this exercise, I have no idea why I suck at it so much. But it burns like mad!

Hamstring Press on HS w/4 Risers:
17# - 8 sets/14-13 reps
***Up 2#

Firewalkers:
Purple Band - 8 sets/16 reps
**I think I tightend the band tighter this morning.

DB Calf Raises:
25's - 8 sets/17-15 reps
***No focus by this point!

Finished with Combo/Blast 3 from LIS as well as the stretch. Workout was 1:06 and burned 526 calories.

Will be heading out in a bit to mow the lawn. We have a walk behind and it will take about 2 hours! Maybe I'll wear my HRM for hoots and hollers!

 

[NinjaMom]

Linda- Woo Hoo on the scale's downward movement and slipping into your capris!!

Catherine- Whatcha got on the schedule today?


I did disc 36 this morning and consider myself an STS graduate. I only missed one plyo workout and I'm really looking forward to a change. I can now wear my STS t-shirt as a badge on honor

 

[SheWolf]

I did disc 36 this morning and consider myself an STS graduate. I only missed one plyo workout and I'm really looking forward to a change. I can now wear my STS t-shirt as a badge on honor

Judi - Congratulations on completing STS! Enjoy showing off that shirt!

Catherine - Come out, Come out, where ever you are?


BTW, I did wear my HRM while I mowed. Apparently I walk fast, only took me 1:14 minutes (including potty & water break, refueling and putting it away) and I burned 418 calories(that really surprised as my HR never got very high).

 

[fit_fairy]

Hey ladies!! I got my stitches out this morning. And apparently the doc wants me to wait a couple of weeks before doing anything with the lower body. I can do some floor work, but no weights and not even stationary bike I will continue to do STS upper body stuff and add in some floor work till then.

Judi, WTG on finishing STS. So,.... what's next??

Linda, nice job with the weight loss You have been working hard!!

 

[SheWolf]

Today was Shoulders and my last day of Tabata. I have to admit I am ready to be done with this rotation, it takes a lot out of you mentally.

Today was Shoulders.

4 DS HIS through first blast as warmup.

8 sets - 20 seconds on/10 seconds off each exercise.

Did extended Blasts from LIC for 2 minutes during rest between each exercise.

SHOULDER
Dumbbell Upright Rows:
16's - 8 sets/11-9 reps
**Lost a rep here this week.

Dumbbell Overhead Press:
11's - 8 sets/13-10 reps
***Up 1#

Lateral Raise:
11's - 8 sets/12-10 reps
** Up 1#

Bent Over Straight Arm Posterior Delt Raise: (think Slow & Heavy)
11's - 8 sets/14-12 reps
** Up 1#
Dumbbell Shrugs:
26's - 8 sets/16-14 reps
**Up 1#

Then finished with the Bonus Cardio from BM2 twice, think timesaver premix, and then

Reverse Wrist Curls:
3's - 8 sets/14-12 reps

finishing with the stretch from BM2 as well. Workout was 1:11 hour and burned 518 calories.