[email protected]
Cathlete
Today I did Intensity, bonus butt workout and plates and weights abs.
HARD CORE FITNESS MANIACS FOR TUES FEB 15
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Fitnessfreakk366
Cathlete
Today was cardio and I chose P90X Kenpo-X. I'm shocked at my calorie burn, this one never gets my HR up that much. I think I topped out at 140 bpm and that's not high at all.
It was an ok workout, Tony was getting on my nerves this morning. His chatter is annoying. And I always thought that the warmup - which is close to 12 minutes long, should be the cool down. Such great stretches and really, those should be at the end.
HR STATS:
1 hr total
17 minutes below zone
30 minutes in zone
15 minutes above zone
423 calories burned
Roselyn - Did you get your chocolate covered strawberry??
It was an ok workout, Tony was getting on my nerves this morning. His chatter is annoying. And I always thought that the warmup - which is close to 12 minutes long, should be the cool down. Such great stretches and really, those should be at the end.
HR STATS:
1 hr total
17 minutes below zone
30 minutes in zone
15 minutes above zone
423 calories burned
Roselyn - Did you get your chocolate covered strawberry??
Morning Guys 
Yesterday, rest day This morning, I did Disc - 16 Chest Shoulders and Triceps, excellent workout.
DB Incline bench press 2 sets of wu 15/12 20/12
BB Incline bench press 4 sets 50/12 40/10 45/8 45/12
DB Incline fly (totate pinky in) 15/12 20/10 20/8 15/12
BB flat bench press 4 sets 45/12 45/10 50/8 40/13
BB standing front press 3 sets 30/12 30/10 45/7
DB standing lateral raise 4 sets 10/12 15/10 15/8 9’s/10
(for 2nd and 3rd set I did lateral)
DB seated real delts 4 sets 10/12 10/12 15/8 9’s/13
BB flat bench triceps ext 4 sets 30/12 35/10 35/8 30/12
DB side leaning one arm overhead ext 3 sets 10/12 10/10 15/8 8/14
DB kickback one arm 3 sets 10/12 10/10 8/8
DB double arm overhead 5/13
(I hate doing double arm kickbacks, I dont get the burn like 1 arm)
Kickbacks w/band to failure
( I threw this set in just because)
Debbie - Nice workout choices!!!LOL Tony does get on ones nerves after awhile I was thinking bout starting that one after STS, who knows to far to even think about
Roselyn -
Yesterday, rest day
This morning, I did Disc - 16 Chest Shoulders and Triceps, excellent workout.DB Incline bench press 2 sets of wu 15/12 20/12
BB Incline bench press 4 sets 50/12 40/10 45/8 45/12
DB Incline fly (totate pinky in) 15/12 20/10 20/8 15/12
BB flat bench press 4 sets 45/12 45/10 50/8 40/13
BB standing front press 3 sets 30/12 30/10 45/7
DB standing lateral raise 4 sets 10/12 15/10 15/8 9’s/10
(for 2nd and 3rd set I did lateral)
DB seated real delts 4 sets 10/12 10/12 15/8 9’s/13
BB flat bench triceps ext 4 sets 30/12 35/10 35/8 30/12
DB side leaning one arm overhead ext 3 sets 10/12 10/10 15/8 8/14
DB kickback one arm 3 sets 10/12 10/10 8/8
DB double arm overhead 5/13
(I hate doing double arm kickbacks, I dont get the burn like 1 arm)
Kickbacks w/band to failure
( I threw this set in just because)
Debbie - Nice workout choices!!!
LOL Tony does get on ones nerves after awhile I was thinking bout starting that one after STS, who knows to far to even think about Roselyn -
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Fitnessfreakk366
Cathlete
Looking at disc 37-40 "Squats Rack"
The Squat Rack workouts are used in place of Meso 3's leg workouts. I loved the Squat Rack workout. If you do the ones that are in Meso 3, you do leg exercises combined with intervals of cardio. The Squat Rack workout is just heavy lifting. And it's fun!
WD
Cathlete
This mornings workout was Jari Love's Extremely Ripped Boot Camp w/up and rnd 4 shoulder push up, lunge to the ground shoulder press, speed skater with a hop 17 min 101 calories. I followed this with Slow and Heavy Shoulders 30 min 123 calories, then did Jari's Bootcamp Abs 13 min 58 calories(this is actually the first part of each round so I ended up repeating the shoulder push ups again). Next I did Shock Cardio Athletic Step 47 min 352 calories, max hr 153, ending with Flexible Warrior Athletic Yoga Swim segment 10 min 29 calories(this is always a good one for shoulder stretches) Total time was 1 hr 57 min and calories burned 663.
Debbie, before I purchased some workouts with shorter segments I used the yoga based warm up on P90X CardioX because it was about 10 minutes. I like Kempo + a lot better than the original KempoX. I think it is a lot more fun and I get my HR up pretty well with it.
Teddy, I have done Mesocycle 3 both ways. I really enjoyed the Squat Rack workout. I was able to get some pretty heavy weights in. I don't have a squat rack but used my weighted vest and Bowflex to get the weights up.
Roselyn, nice workout. I keep thinking that I want to add that bonus leg workout on to something. I really like it.
Debbie, before I purchased some workouts with shorter segments I used the yoga based warm up on P90X CardioX because it was about 10 minutes. I like Kempo + a lot better than the original KempoX. I think it is a lot more fun and I get my HR up pretty well with it.
Teddy, I have done Mesocycle 3 both ways. I really enjoyed the Squat Rack workout. I was able to get some pretty heavy weights in. I don't have a squat rack but used my weighted vest and Bowflex to get the weights up.
Roselyn, nice workout. I keep thinking that I want to add that bonus leg workout on to something. I really like it.
Debbie – Thank you! I went to Cathe’s workout manager and printed out the STS squat rack rotation, I see I may use them now, the routines are crazy wonderful I will still stay on course with STS workout until program is finished.
Add - on...........
Diane - Excellent idea I don’t have a rack I do have a 20 pound vest and plan to use it., doesn’t matter, just as long as I get the exercises in, there’re so many, gee.... with all the routines and my heaviest weight I am domed….
.
I may use them now, the routines are crazy wonderful I will still stay on course with STS workout until program is finished. Add - on...........
Diane - Excellent idea I don’t have a rack I do have a 20 pound vest and plan to use it., doesn’t matter, just as long as I get the exercises in, there’re so many, gee.... with all the routines and my heaviest weight I am domed….
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[email protected]
Cathlete
Debbie, yes I got 2 strawberries!! Ate one, they are huge, eyeing the other today!!