HARD CORE FITNESS MANIACS FOR FRI JAN 14

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Today I did chest and back

4 sets, 8 reps

Warm up bench presses

Flat bench press 50#
Barbell rows 50#

Chest flys flat bench 20#
One arm row 25#

Incline chest press 50#
Deadlifts 70#

Incline chest fly 22#
One arm horizontal row 22#

Then I did TF 20 abs and about 10 minutes of a Hiit TF.

Ready to go find something good for breakfast, I am thinking of an oatmeal, protein pancake.

 

[WD]

Today I did the same workout as Mon adding the floorwork stabilty ball from B&G. No time for Cardio. Workout was 76 min 430 cal.
Lower. Body Blast w/up, front lunge pickup 15lb,split jump
Added reverse lunge off step 3x8 25lb dumbbells
S&H
Seated overhead press 3x8reps 15"s
Deadl lift 3x8 40lb dumbbells
Dumbbell Rows 3x8 22.5's
Butts & Guts
Firewallers blue heavy perform better loop
Bonus lower body
Sit &stand 60lb barbell
Leg press 2x16. 25lb
Glute squeeze on ball
Floorwork on ball 5lb ankle weights
Bonus ball. Abs Bosu ballast ball
Stretch

 

[WD]

Roselyn nice workout. I have been making protien oat pancakes quite a bit. Yum

 

[Teddygirl]

Morning,

Last night workout!! This morning I did legs

Disc 5 – Back and Triceps

DB rows wu 15r
Close grip push ups wu 8r
DB rows wu 15r
Close grip push ups wu 8
Chin ups ( used tubing) 20r
DB seated overhead ext one arm #10/15 r
DB one arm row #15/15r
T pull with band 36r
DB Flat bench tricep ext #10/15r
BB rows 21r
Y’s with band (purple) 36r
Kickbacks one arm #10/16r
DB one arm hortizontal row #20/15r
BB Deadlifts 50/8r
Seasaw pushups 20r
One arm press with band 36r
Chinups (tubing) 20r
SB seated overhead ext both arms #10/15r
BB rows 40/21
Double arm rows with band 36r
DB Side leaning one are overhead ext on ball #10/15r
Pullovers #20/15r
DB kickbacks double arm #10/15r
One arm kickbacks band (gray) 15r
Lat pulldown w/band (purple) 10r
DB cross body kickbacks 15r
Lat pull down with band 10r
Side lying one arm pushups #10/16r
Double arm row horizontal 3 sets #10/9/8 10r
Kickbacks double arms 3 sets of #10/8/5 10r
Superman on floor arms &amp: legs elevate 30


Disc 6 – Legs

DB front and back lunge #10/10 r
Alternating 45 degree front lunge #10/15r
DB Leg press #15/15r
One leg elevated lunges #15/6r
DB deadlift wide stance #50/15r
DB one leg slide back lunges w/paper plate #10/16r
DB Side Slide lunges w/paper plate #15/16r
One leg sit N stands #15/15r
(WTH I couldn’t get up on 1 leg with weigh so I did traditional squats)
DB squats narrow stance # 20/15r
DB calf raises #20/15r
DB low pulse lunges #10/15r
BB stiff legged deadlift on platform 50/15r
Wall squats double leg (no weigh at all)
DB lateral step ups #15/15r
DB 45 degree lunge #15/15r
DB front narrow stance squats #20/15r
Static low end lunge same leg 3/1 ct #15/12r
Wall squat w/ball leg ext 10r
DB Leg press #15/15r
(I used my weights)
Firewalkers
DB calf raises #15 34r
Standing kickback w/band 24r
Supine double leg outer thigh press w/band 24r
Inner thigh raise ankle wts 24r


Roselyn-Good Job!!

 

[Fitnessfreakk366]

No workout again for me. Yeesh, my goal was 3 cardios, I've only done two this week. I just don't feel like working out and I go through this every time I have a recovery week. I'll be back at it on Monday with a new rotation. I've been eating really well this week so at least I'm happy with that!

Have a great day everyone!

 

[Hermia]

Just finished my late night workout. I did the compound exercises only premix from STS total body, although I did a few exercise modifications. Now for shower and bed. =)