[email protected]
Cathlete
Cardio today, I did Interval Burn and a Hiit 20 followed by some ab work.
HARD CORE FITNESS MANIACS FOR SAT MAR 12
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Fitnessfreakk366
Cathlete
Today was the last workout of this rotation. I now need to decide whether next week will be a total rest week or if I should get up and do yoga and stretching at least three times. I know how I am with my rest weeks, though. Usually I just like to sleep in and let my body heal. It's pretty beat up right now.
Todays total body workout went like this:
3 sets/12 reps with 1 min. 30 sec. rest between each superset.
SS #1
Zottman Curls - 22's (up 2#)
ss w/
Lying Dumbbell Tricep Extensions - 22's (up 2#)
***This was a really tough superset. Almost didn't make 12 reps on the last set of each exercise.
SS #2
Decline Dumbbell Flyes - 27's (up 2#)
ss w/
Bent-Over Lateral Raise - 22's (up 2#)
***Another tough superset. BOLR's were really hard, really felt them.
SS #3
Leg Extensions - 70# (up 10#)
ss w/
Upright Rows - 57# (up 2#)
***Last week 55# Upright Rows about killed me so I only went up 2#. These were tough, especially the last set.
That's all for now. I will figure out what I'll do next week.
Todays total body workout went like this:
3 sets/12 reps with 1 min. 30 sec. rest between each superset.
SS #1
Zottman Curls - 22's (up 2#)
ss w/
Lying Dumbbell Tricep Extensions - 22's (up 2#)
***This was a really tough superset. Almost didn't make 12 reps on the last set of each exercise.
SS #2
Decline Dumbbell Flyes - 27's (up 2#)
ss w/
Bent-Over Lateral Raise - 22's (up 2#)
***Another tough superset. BOLR's were really hard, really felt them.
SS #3
Leg Extensions - 70# (up 10#)
ss w/
Upright Rows - 57# (up 2#)
***Last week 55# Upright Rows about killed me so I only went up 2#. These were tough, especially the last set.
That's all for now. I will figure out what I'll do next week.
WD
Cathlete
I started my workout today with Seasun Zeiger Bosu Blast 69 min, 533 cal, avg hr 136 max hr 169, level 1 13.39 min, level 2 8:39 min, level 3 44:40 min, 16% fat. Just thought I would add those details in
Supreme 90 Day shoulders and arms, no w/up 38 min, 291 cal, finishing with Shiva's Power Yoga Flow Mandala Namaskar segment 11 min, 59 cal.
Total time was 1 hr 58 min and calories burned 883.
Supreme 90 Day Shoulders and arms:
oblique, v up, in and out-2 sets 15 each
arm circles forward and back 15 each 2 sets
rnd 1 3 times
1 arm clean and press-20lb db 8 reps
dumbbell curls-20's 8 reps
overhead tricep extensions-30lb 8 reps
rnd 2 3 times
overhead press- 20's 8 reps(up from 17.5 last time but less reps)
hammer curl- 25's 1 set 8 reps 20's 2 sets 8 reps
tricep kickbacks 3 ways- 12's 30 reps
rnd 3 3 times
hammer, lateral raise, out/down-12's 10 reps
incline bicep curl on ball- 20's 10 reps (up from 17.5)
tricep extensions lying on ball- 17.5's 10 reps
rnd 4 3 times
rear delt fly-1x 15's 2x12's 10 reps
bicep 21's-1x17.5's 2x15's 21 reps
pushups hands diamond position- bodyweight 10 reps
I started dropping weights. No rest in this workout other than a brief description between rounds. My arms were fatigued pretty well
Debbie, nice workout. Those upright rows at that weight would kill me for sure.
Roselyn, enjoy your day
Supreme 90 Day shoulders and arms, no w/up 38 min, 291 cal, finishing with Shiva's Power Yoga Flow Mandala Namaskar segment 11 min, 59 cal.
Total time was 1 hr 58 min and calories burned 883.
Supreme 90 Day Shoulders and arms:
oblique, v up, in and out-2 sets 15 each
arm circles forward and back 15 each 2 sets
rnd 1 3 times
1 arm clean and press-20lb db 8 reps
dumbbell curls-20's 8 reps
overhead tricep extensions-30lb 8 reps
rnd 2 3 times
overhead press- 20's 8 reps(up from 17.5 last time but less reps)
hammer curl- 25's 1 set 8 reps 20's 2 sets 8 reps
tricep kickbacks 3 ways- 12's 30 reps
rnd 3 3 times
hammer, lateral raise, out/down-12's 10 reps
incline bicep curl on ball- 20's 10 reps (up from 17.5)
tricep extensions lying on ball- 17.5's 10 reps
rnd 4 3 times
rear delt fly-1x 15's 2x12's 10 reps
bicep 21's-1x17.5's 2x15's 21 reps
pushups hands diamond position- bodyweight 10 reps
I started dropping weights. No rest in this workout other than a brief description between rounds. My arms were fatigued pretty well
Debbie, nice workout. Those upright rows at that weight would kill me for sure.
Roselyn, enjoy your day
