HARD CORE FITNESS MANIACS FOR MON DEC 6

[[email protected]]

I did STS Total Body today, after coming off STS mesocycles with heavy weights and short reps I had to adjust weights

W/up 25# barbell

Legs Set 1, 16 reps
Dumbbell Squats 25#
Elevated Lunge 20# dumbbells
Power barbell deadlift 30#

Legs Set 2, 12 reps, same weights

Chest Set 1, 16 reps
Bench press 40#
Flys 15#
Dips on bench

Set 2, 12 reps, same weights, plus bonus pushups

Back/bis set 1, 16 reps
Barbell underhand rows 50# barbell
One arm row 20#
Curls 15#

Set 2, 12 reps same weights plus bonus band work t's and curls

Legs set 1, 16 reps
Narrow stance squat 25# dumbbells
Dumbbell Lunges 20# dumbbells
Stiff Legged Deadlift 65# barbell

set 2, same weights, 12 reps

Shoulders set 1, 16 reps
Military press 15# dumbbells
Upright row 25# barbell
Lateral raise 8# dumbbell

Set 2 same weights, 12 reps plus bonus band work

Legs 1,
Side slide with glider and 12# dumbbells 12 reps
Backslide with glider and 12 # dumbbells 12 reps
Wide stance deadlift with barbell 60# 1 reps

legs 2

side slide 10 reps
backslide 10 reps
deadlift 12 reps

Core

That is it.

 

[Fitnessfreakk366]

This week is supersets and today I did Chest and Back. Had a great workout. Next week I change the exercises and o another 4 weeks. Loving this!

1 minute rest between each warmup set.

WARMUP:
Double Are Dumbbell Row - 15's/12 reps
SS w/
Pushups - 12 reps

1 minute 30 second rest between each superset.

SS #1
Barbell Bench Press - 90#/8 reps - 3 sets
ss w/
Overhand Barbell Rows - 80#/8 reps - 3 sets
***With the increase in weight this was a tough superset. Felt very strong, though.

SS #2
Incline Dumbbell Press - 35's/10 reps - 3 sets
ss w/
One-Arm Rows - 35#/10 reps - 3 sets

SS #3
Flat Bench Dumbbell Flyes - 30's/12 reps - 3 sets
ss w/
Pullovers - 30#/12 reps - 3 sets
***Upper body was shaking by this point. This was a good superset.

Didn't do cardio, just didn't feel much like it. I was sweating buckets with this superset workout so I figured that was good enough.

 

[buttercup78]

I did a Metabolic circuit yesterday: 2 rounds of each circuit w/ an 8 min warm up and 5 min cool down on the treadmill. Total time was around 40ish minutes.
I did each exercise for 30 sec (if unilateral, then 30 sec per side) with 30 sec rest between exercises and 1.5 min rest between rounds
1-swimmer's start (deep front lunge)/chest press/1arm row with rotation/suspended lunge (like bulgarian split squat)/trx pendulum (plank while swinging legs side to side)

2-swings/180 degree split jumps/double kb clean and press/spinter situps

I finished with two minutes of turkish get ups

Debbie and Roselyn-you are both back at it this Monday Nice weights and workouts as always. I hope you both had a nice weekend.

 

[poetree_n_motion]

Good morning -

Computer problems had me chasing my tail for awhile. Finally got them resolved, but while I was lost somewhere inside my PC, I got really behind at work (and ... everything else). Still am somewhat, but catching up. You guys are still at it strong, I see. I did keep up with my workouts (helped take the edge off my frustration, I think). I finally started into meso 3 this weekend. Also, finally got my new Cathe workouts. Tried the LBB on Friday (after Insanity Cardio Power and Resistance). Liked it very much - classic Cathe with some unique new twists. Saturday was shoulders, bi's and tris -- my weights were off, so I'll count that workout as an adjustment period and repeat it to start meso 3. Yesterday I did Insanity Plyo Cardio Circuit and Budokon FLow and Flexibility. Had a really good workout. Chest and back today -- will probably also be futzing with my weights this time. Hope to get caught up with work and into Christmas stuff this week. Maybe DS and I will put up a tree tonight.

Have great workouts, everyone.

Lori

 

[WD]

This morning I did STS TOtal body w/up, upper body and abs 41 min, 248 calories,then I did Jackie Warners Extreme Crunchless abs both workouts 32 min, 223 calories( this was a pretty tough ab workout) I finished off with Tracey's Cardio Kickbox Challenge Premix Upper Mix 32 min, 273 calories, Max HR 154. Total time wa...s 1 hr 49 minutes and calories burned was 744. I got my other new Cathe's today. The mail came early

 

[Fitnessfreakk366]

Roselyn - Did you like the STS Total Body DVD? Did you do the whole thing or a premix? I need to sit and watch that one. Great workout girl! It looks like a burner.

Theresa - Nice workout, Theresa. Most of it sounds foreign to me, but nice job! LOL!

Lori - Your computer at work was down or the one at home? That sucks when you have computer problems. Hope they are worked out!

Diane Sue - How did you like the STS total body? Or what you did of it. It looks good.

 

[WD]

It has taken me forever to get back here. My laptop seems to have lost it's audio. I can't figure it out
Todays meals were:
B- turkey, pork, portabello mushroom, and spinach meatballs(Shwann's) with a small amount of sugar free pasta sauce.
L- Clean Eating Magazine Tai Chili
S- mixed berries, plain kefir, and Gaspari vanilla whey
D- Recipe from South Beach Quick and Easy Cookbook Basil Cod with Artichokes. I used Blue Hake. This was good and really easy because you just use jarred marinated artichokes, some olive oil and basil
S- Protein Smoothie

I got my dvds today and opened them Lower Body Blast was missing the dvd. I called Mary at Total Fitness and she said she would send out another one. It was weird because I had to cut the wrap off of it so I know it wasn't stolen. I was looking on the floor and all over thinking maybe it fell out and I didn't hear it or something.
I went back and ordered Rapid Fire too. I didn't see it there before.

Debbie, I like Total Body. I had to adjust weights a little. I tried to go to heavy. I have done the whole thing once and then today did just the upper and abs which I really like. The first time I felt that triceps were not worked much. It was bodyweight dips and push ups. But many moves are compound moves. They are hit some in other moves. I like the way it has trisets at 16 reps, then 12 reps the second time through then a burn move.

Lori, I hear you on computer issues. They can be so frustrating. Nice workouts. I would imagine Lower Body Blast and Insanity was quite the workout Enjoy decorating the tree.