HARD CORE FITNESS MANIACS FOR FRI DEC 17

[[email protected]]

Ok where is December going? I did have to slide into work yesterday. Today I did Back and Chest Mesocycle 3 of week 3 STS

warm up flat bench press 35# 12 reps
warm up flat bench press 36# 12 reps

4 sets each excercise, 6 reps

flat bench press 45#
barbell rows 50#

chest flys flat bench 20#
one arm row 26#

incline bench press 45#
deadlifts 70#

incline chest flys 21#
one arm horizontal row 26#

Then I previewed a little more of the aerobics kickboxing of Rapid Fire and did a bit of that.

Cheryl, so glad to hear you are on the mend.

 

[Teddygirl]

Happy Friday

This morning, I did Body Max 2 premix Scrambled Eggs.

Cheryl: I had no ideal this was happening. Glad you are back and doing better

 

[buttercup78]

Yesterday was a rest day, I just felt like I needed it especially with the calf cramp and virtually no sleep. Today, I am not quite sure what I will do....it may be a short kettlebell workout or nothing again (probably nothing), I am the worst about working out on Fridays.

Hermia-I'm 32 and my fat has made a nice little home for itself and has no intention of leaving And that was quite a late workout, but you are a night owl, yes?

 

[poetree_n_motion]

Cheryl - Like everyone else, I know how busy you are and just thought that was why we hadn't heard from you. I was shocked to read about all you've been through and am so relieved you're doing better. That must have been awful. Very glad you are back and that you let us know what's been going on. You have been missed. Also, I'm sure your strength will return in no time. Your body (I imagine) is still putting a lot of its energy into healing.

Roselyn - I know what you mean about December; it's flying by. Good workout this morning Hope your commute is safe.

Teddy - That's on my wish list. I'm familiar with the cardio (from Cardio Fusion), and based on that, I'd say you had quite a workout this morning.

Theresa - I hope your calf doesn't give you any more trouble. Cramps can be so weird (and darn painful). Have a good day, whatever you decide to do

Hermia - I'll have to go back and read what you said. You must have posted pretty late, but it's good to hear from you. I'd been wondering how you are

Yesterday, I did Core Cardio and Balance (Insanity) and Meso 3, week 2, shoulders, bi's and tri's. Today I'm thinking about Lower Body Blast and a 50/10 circuit similar to the one I did about a week ago. I'll have to pull together a new one, since I can't find the last one I did (I think it became a grocery list ).

I hope everyone has a great Friday.

Lori

 

[Fitnessfreakk366]

My computer at work was down all day and still isn't working. I hate computers. I had to use another co-workers unit and what a nightmare yesterday was. Not looking forward to Monday. Here is my workout from yesterday:

Yesterday was Legs and I had a great workout. Really felt it.

1 minute rest between each set.

LEGS
Squats - 65#/12 reps - 2 sets (warmup)

Squats - 90#/8 reps - 3 sets
***Should have gone a bit heavier but since it was my first exercise I thought I'd stick with 90.

Leg Press Station - 200#/10 reps - 3 sets
***Really felt these by the last 2 reps.

Dumbbell Plie Squats - 40#/12 reps - 3 sets
***This is where I wish I had 50# dumbbells. 40# was light but I wanted to test my inner thigh since I've been having problems with it when I run. I'll see how it feels later on today.

Stiff Leg Deads - 85#/12 reps - 3 reps
***Really felt these, love this exercise.

Leg Extensions - 80#/15 reps - 1 set
Leg Extensions - 70#/15 reps - 2 sets
***Dropped the weight here due to my right knee. It really hurt with the 80# weight.

Barbell Calf Raises - 100#/25 reps - 3 sets
***Toes forward, out and in consecutively.


Today's workouts:

Today was cardio and I did Rapid Fire again. I did the Shadow Boxing and Kickboxing segments. Really had a great workout even though I didn't want to do cardio at all.

HR STATS:
1 hr. 2 minutes total
2 minutes below zone
27 minutes in zone
33 minutes above zone
500 calories burned

Woo hoo!!! Got to 500 calories. I got my hr up to 160 bpm and was shocked. It's hard for me to get it that high, especially with kickboxing. Love this workout!!!

Hope you all have a great Friday. I apologize for not being in here and today and the weekend isn't going to be any better. Got lots to do! Hope you all have great workouts!

 

[Tekmistic]

Hi Everyone!
Thanks so much for all of the "well wishes". I don't have a workout to post for today because I really wasn't feeling up to it this morning. I will be doing a LOT of walking and activity this afternoon because I haven't even started my X-mas shopping! I decided to take yet another "rest" day, although I can't even begin to say how ELATED I was to be ABLE to work out yesterday!!! I am planning on doing something moderate on Sat and Sun, and perhaps will even take the pups for a long hike. They have been sooooo crazy since I got sick and have been missing their daily few mile walk/run in the morning.

I hope everyone has a GREAT Friday and I hope to post some kind of workout this weekend!!

Cheryl

P.S. Theresa - Yes, I had to have a stent placed - YUK!!! I absolutely DESPISE being in the hospital and hope I never have to be admitted again.

 

[WD]

My workout this morning was Rapid Fire Premix, w/up shadowboxing, standing core, floor core and abs 45 minutes 250 calories, max hr 156. I wanted something without all of the impact today. Then I did STS Total Body upper premx adding in the abs 33 minutes 191 calories. I finished off with the yoga segment from the 30 minute budokon workout 18 min 68 calories burned. Total workout time was 96 minutes and calories burned 509.
STS upper weights
triset 16 reps each then repeat 12 reps each
barbell flat bench press 40 lb
flat bench chest flys 17.5 lb
dips BW
burn out sets
close grip push ups 8 reps
traditional push ups 16 reps
triset 16 reps then repeat 12 reps each
barbell rows 55 lb
1 arm row 25 lb
standing dumbbell curl 17.5 lb dumbbells
t pulls band
bicep curls band
triset 16 reps then repeat 12 reps each
standing overhead press 17.5 lb dumbbells
standing upright rows 17.5 lb dumbbells (most of them use a bar but db's feel more comfortable to me)
standing lateral raises 8lb dumbbells
band rear delt row

 

[Teddygirl]

Diane: ^^^^5 Excellent workout, Where do you get all this energy from? PLEASES, let me know, I sure can use some

 

[WD]

I kept trying to get back here but so many things going on. I went to town to the bank and planned a couple of errands that never got finished. DH was trying to call but for some reason I could not get him. So, I ran home. Then while talking to him on the computer my dd called and my grandson was sick so went to get him. Just a crazy day. Coughing like crazy all day:O I guess the antibiotics won't help that. I hope it is better tomorrow because I am scheduled for a haircut.
I had ordered some more Gaspari delicious vanilla flavored whey from vitacost and the order was canceled. I went to their site and they don't have the 5lb containers either. So I went to a local store that had one left. What is up with that?

Teddy, I did feel more energetic today for whatever reason. Maybe it was because I didn't get up at 4 a.m.. The last couple of days I have been able to sleep till almost 6

Cheryl, it sounds like the Christmas shopping would be enough of a workout. Take it easy.

Lori, did you do Lower Body Blast yet. I have been getting a little muscle soreness with it. But I can tell my muscles have been worked well. They were having a hard time getting loosened up today. Felt stiff.

Theresa, no sleep leaves me unmotivated for a workout any day. Enjoy the Friday rest

Roselyn, nice workout. So what part of Rapid Fire did you try?



Debbie, I hope you get your computer issues fixed soon. Miss all of your posts.

 

[Hermia]

Today's workout was yoga class, a level two class with an instructor I consider pretty hard, but fortunately for me, just an hour and ten minutes versus the typical hour and twenty five minute class. =)