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Cathlete
Today was chest, tris and shoulders, STS, and ab work.
HARD CORE FITNESS MANIACS FOR MO OCT 4
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Fitnessfreakk366
Cathlete
Today is the 4th week of the Simply Huge Rotation. I can't believe it. I think I'm going to extend this to an 8 week rotation intead of 6. My neck and shoulder felt pretty good this morning so I did my workout. If I would have felt it during my workout I would have stopped. I was able to up my weights on each exericse. Worked Chest and Triceps.
1:30 min rest between each set and exercise.
CHEST:
Flat Barbell Bench Press - 55#/12 reps - 2 sets - Warmup
Flat Barbell Bench Press - 80#/12 reps - 4 sets
***Up 5#.
Incline Dumbbell Press - 27's/12 reps - 1 set
Incline Dumbbell Press - 30's/12 reps - 3 set
***Up 5# with sets 2-4.
Decline Dumbbell Press - 27's/12 reps - 1 set
Decline Dumbbell Press - 30's/12 reps - 3 sets
***Went up 3#'s w/sets 2-4.
Flat Dumbbell Flyes - 25's/12 reps - 4 sets
***Up 3#'s.
TRICEPS:
Double-Arm Overhead Tricep Extension - 35#/12 reps - 3 sets
***Up 5#.
Weighted Bench Dips - 50#/12 reps - 3 sets
***Last time I did 55# and then with the last set did 45#. This week I compromised with 50#. Was worried about this with my neck but it was ok.
Dumbbell Kickbacks - 13#/12 reps - 3 sets
***Up 1#.
1:30 min rest between each set and exercise.
CHEST:
Flat Barbell Bench Press - 55#/12 reps - 2 sets - Warmup
Flat Barbell Bench Press - 80#/12 reps - 4 sets
***Up 5#.
Incline Dumbbell Press - 27's/12 reps - 1 set
Incline Dumbbell Press - 30's/12 reps - 3 set
***Up 5# with sets 2-4.
Decline Dumbbell Press - 27's/12 reps - 1 set
Decline Dumbbell Press - 30's/12 reps - 3 sets
***Went up 3#'s w/sets 2-4.
Flat Dumbbell Flyes - 25's/12 reps - 4 sets
***Up 3#'s.
TRICEPS:
Double-Arm Overhead Tricep Extension - 35#/12 reps - 3 sets
***Up 5#.
Weighted Bench Dips - 50#/12 reps - 3 sets
***Last time I did 55# and then with the last set did 45#. This week I compromised with 50#. Was worried about this with my neck but it was ok.
Dumbbell Kickbacks - 13#/12 reps - 3 sets
***Up 1#.
Morning, Yesterday ended up becoming a rest day. I had company and man oh man,
we played cards and I ended up cooking, it was pretty cool I even lite my firer place in my basement for the first time, thought that was pretty coolThis morning, stepped on scale, I lost 1 freaking pound, not cool, I’ll take it tho
I'm sure, had I not gave in to temptation Saturday and Sunday I probably would be down 3 pounds. I will have a better report next Monday, I am striving for 3lb Tonight, yeah I said it
tonight, I WILL be doing Muscle Max.Debbie - Awesome work
glad the pain has gone bye-bye.
Last edited:
WD
Cathlete
I decided to hold off on legs today. I started with Step jump and Pump w/up and step 21 min, 150 calories, Max HR 145. I then did Pyramid upper body 58 min, 279 calories. I followed this with Tracey Staehle's High Intensity Step Mix 2 Premix all step no breakdowns, stopping at the c/d and repeating the cardio, 22 min, 135 cal, max hr 138. I followed with the abs and total body segments of the same workout 15 min 59 cal.. I finished Tracey's Yoga Solutions w/up and standing series 19 min 54 cal. Total workout was 1 hr 56 min and calories burned 663.
Pyramid upper weights:
All reps, 12,10,8,10, 12
Chest
flys 12's,15's,20's,15's,12's lb
bench press 12's,15's,20's,15's,12's lb
Back
pullover 20,25,30,25,20 lb (I increased this from last week)
dumbbell rows 20's, 25's,30's, 25's, 20'slbs
Shoulders
rear flys 8's,10's,12's,10's,8's lbs
side lateral raise 8's, 10's,12's,10's, 8's lbs
front raise 8's,10's,12's,10's, 8's lbs
Triceps
kickbacks 10's,12's,15's,12's,10's lbs
OH extensions 20,25,30,25,20(increased this from last week)
Biceps
hammer curls 12's,15's,25's,20's,15's lbs
bicep curls 12's,15's,20's,15's,12's lbs
Abs Bosu Ballast ball and 12lb dumbbell
Pyramid upper weights:
All reps, 12,10,8,10, 12
Chest
flys 12's,15's,20's,15's,12's lb
bench press 12's,15's,20's,15's,12's lb
Back
pullover 20,25,30,25,20 lb (I increased this from last week)
dumbbell rows 20's, 25's,30's, 25's, 20'slbs
Shoulders
rear flys 8's,10's,12's,10's,8's lbs
side lateral raise 8's, 10's,12's,10's, 8's lbs
front raise 8's,10's,12's,10's, 8's lbs
Triceps
kickbacks 10's,12's,15's,12's,10's lbs
OH extensions 20,25,30,25,20(increased this from last week)
Biceps
hammer curls 12's,15's,25's,20's,15's lbs
bicep curls 12's,15's,20's,15's,12's lbs
Abs Bosu Ballast ball and 12lb dumbbell
poetree_n_motion
Cathlete
Good morning -
Roselyn - Nice job with STS and abs
Debbie - Glad you're feeling better AND enjoying the rotation so much. Good workout
Teddy - Sounds like you had a great weekend. Congrads on the scale moving in the direction you want it to AND have fun with Muscle Max tonight.
Diane Sue - Great workout. Nice weights there Also, saw your post from yesterday afternoon. Thank you for all you shared. If I'm not feeling a whole lot better by the end of the week, I'll get checked. Tried to take it a little easier yesterday. I can get pretty bull-headed - Unlike housework, health is one of those things where if you ignore it, it might just go away, huh ?
Triceps and Chest yesterday (Slow and Heavy). Been changing the count this time through so the eccentric part of the exercise is worked for 4-6 counts and/or peak contraction (or stretch, where appropriate) is held for 2-3 counts. Really depended on the exercise. Sometimes in this series, I'll do cardio during the minute rest. Yesterday I was quite ok with just ... sitting there. Still pretty wiped out. Took Skyler for a walk thinking, "Please don't see a cat please don't see a cat." What are the odds in a residential neighborhood? She did, of course and I felt like a kite being pulled a long behind her Colds can sure make you feel puny However, I did get a fair amount of rest yesterday. I'll take my temp and if that's ok I think I'll try Imax ... see how I feel.
Have a good morning everyone.
Lori
Roselyn - Nice job with STS and abs
Debbie - Glad you're feeling better AND enjoying the rotation so much. Good workout
Teddy - Sounds like you had a great weekend. Congrads on the scale moving in the direction you want it to AND have fun with Muscle Max tonight.
Diane Sue - Great workout. Nice weights there
Also, saw your post from yesterday afternoon. Thank you for all you shared. If I'm not feeling a whole lot better by the end of the week, I'll get checked. Tried to take it a little easier yesterday. I can get pretty bull-headed - Unlike housework, health is one of those things where if you ignore it, it might just go away, huh ?Triceps and Chest yesterday (Slow and Heavy). Been changing the count this time through so the eccentric part of the exercise is worked for 4-6 counts and/or peak contraction (or stretch, where appropriate) is held for 2-3 counts. Really depended on the exercise. Sometimes in this series, I'll do cardio during the minute rest. Yesterday I was quite ok with just ... sitting there. Still pretty wiped out. Took Skyler for a walk thinking, "Please don't see a cat please don't see a cat." What are the odds in a residential neighborhood? She did, of course and I felt like a kite being pulled a long behind her
Colds can sure make you feel puny However, I did get a fair amount of rest yesterday. I'll take my temp and if that's ok I think I'll try Imax ... see how I feel. Have a good morning everyone.
Lori
WD
Cathlete
Todays meals are:
Post workout meal: Summer vegetable Curry from Clean eating magazine
Lunch: Hungry Girl 1-2-3 Italian style bacon alfredo bowl. This was simple to make and the macros are pretty good at 266 calories, 7.5 gm fat, 15 gm carbs, 34 gm protein It was simple to put together. The recipe makes one serving and it is pretty big.
Dinner will be fish and veggies
Snack will probably be a protein shake
Lori, having a cold or anything like that can sure take the wind out of your sails I am bull headed about going to the doctor too. Not much reason I would "want" to go there
I keep thinking that I am going to use Slow and Heavy. The main reason that I don't is that even though I am working hard I sure don't burn many calories.
Teddy, good luck with MM tonight It sounds like you had a good time.
Debbie, good weights as always
Post workout meal: Summer vegetable Curry from Clean eating magazine
Lunch: Hungry Girl 1-2-3 Italian style bacon alfredo bowl. This was simple to make and the macros are pretty good at 266 calories, 7.5 gm fat, 15 gm carbs, 34 gm protein It was simple to put together. The recipe makes one serving and it is pretty big.
Dinner will be fish and veggies
Snack will probably be a protein shake
Lori, having a cold or anything like that can sure take the wind out of your sails
I am bull headed about going to the doctor too. Not much reason I would "want" to go there I keep thinking that I am going to use Slow and Heavy. The main reason that I don't is that even though I am working hard I sure don't burn many calories.
Teddy, good luck with MM tonight
It sounds like you had a good time.Debbie, good weights as always
Fitnessfreakk366
Cathlete
Can't wait for the new workouts!! I'm getting excited.
Roselyn - Nice job, wish you would post your weights.
Teddygirl - Sounds like you had a great weekend! Mine was nice and quiet due to cold and rain!
Diane Sue - Nice workout and weights! Especially the front raises. Those are hard to do heavy and you did great with the 12's.
Lori - Sorry you still aren't feeling well. And I didn't mean to laugh, but LOL on Skyler. Of course that would happen when you're not feeling good!
Hi to everyone to come!
Roselyn - Nice job, wish you would post your weights.
Teddygirl - Sounds like you had a great weekend! Mine was nice and quiet due to cold and rain!
Diane Sue - Nice workout and weights! Especially the front raises. Those are hard to do heavy and you did great with the 12's.
Lori - Sorry you still aren't feeling well. And I didn't mean to laugh, but LOL on Skyler. Of course that would happen when you're not feeling good!
Hi to everyone to come!
Happy Monday everyone!!
I only have a quick minute to post. I FINALLY closed on the house, YAY!! I worked like a madwoman all weekend getting stuff cleaned and primed, stripped wallpaper, etc. Unfortunately, we got serious water problems in the basement, so I will have to address that over the next few days - YUK!!
I am going to do 4DS for the next few days because I will be doing a lot of work at night at the new house.
I will check back when I can. Happy workouts to everyone!
Cheryl
I only have a quick minute to post. I FINALLY closed on the house, YAY!! I worked like a madwoman all weekend getting stuff cleaned and primed, stripped wallpaper, etc. Unfortunately, we got serious water problems in the basement, so I will have to address that over the next few days - YUK!!
I am going to do 4DS for the next few days because I will be doing a lot of work at night at the new house.
I will check back when I can. Happy workouts to everyone!
Cheryl
[email protected]
Cathlete
Debbie, I will start posting weights, don't think I am nearly as heavy as you are lifting.
Today if I can remembe that long ago:
Chest
Barbell chest press 40#
Incline chest press 40#
Chest flys 20#
Shoulder excercises 15#
Triceps 15#
I will post better with my following workouts
Today if I can remembe that long ago:
Chest
Barbell chest press 40#
Incline chest press 40#
Chest flys 20#
Shoulder excercises 15#
Triceps 15#
I will post better with my following workouts
WD
Cathlete
I changed my mind and had a veggie dish I put in the oven with artichokes, onions, the rest of the eggplant, garlic, tomatoes and some red wine, basil, and sprinkled with some parmesan cheese. It was pretty good. Sometimes I just dump stuff together and it tastes good or is just so, so. I will have a protein shake in a bit. I am trying to do a alkaline/acid food combining diet and still eat less starchy carbs and plenty of protein. Not that easy. But I want to try it to do away with the Nexium, antacids, and help keep bone.
Cheryl, I am so glad that you finally closed on your house. I know how stressful that can be. Sorry about the water and basement problem. I am sure once you are done you will be so happy with your purchase and the added workout space
Roselyn, nice weights. I am glad that you posted too. How is the eating going??
Teddy, glad you got that workout in. I do that as well and forget all of the low ends etc.. Makes it much harder. Sometimes I start out heavy and then remember once started.
Debbie, I just hope I can get through the deadlifts. The reason I only did the Pyramid up last time is those constant deadlifts usually leave me with some low back pain. I am sure I am doing them right so not sure what is up with that. Thanks on the front raises
Cheryl, I am so glad that you finally closed on your house. I know how stressful that can be. Sorry about the water and basement problem. I am sure once you are done you will be so happy with your purchase and the added workout space
Roselyn, nice weights. I am glad that you posted too. How is the eating going??
Teddy, glad you got that workout in. I do that as well and forget all of the low ends etc.. Makes it much harder. Sometimes I start out heavy and then remember once started.
Debbie, I just hope I can get through the deadlifts. The reason I only did the Pyramid up last time is those constant deadlifts usually leave me with some low back pain. I am sure I am doing them right so not sure what is up with that. Thanks on the front raises