HARD CORE FITNESS MANIACS FOR WED DEC 1

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Cathlete
November is gone already, time is flying.

Today I did Legs the weighted vest workout disc 39, then I did 20 Hiit TF and TF abs.

Weights

Squats warm up 30#
Squats warm up 35# barbell and weight vest

4 sets, 6 reps
Squats 55#

Stiff legged deadlift 70#

front squat 50#

static lunge 50#
 
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Today was Biceps and Triceps. Had an excellent workout. My arms are really fried. This was one good workout.

1 minute rest between each set. 3 minute rest between transitioning between bicep and triceps.

BICEPS
EZ Barbell Curl - 25#/15 reps - 2 sets (warmup)
EZ Barbell Curl - 50#/8 reps - 3 sets (up 5#)

Pinwheels - 20's/10 reps - 3 sets (up 5#)
***This one really gets me good. I concentrate on the upper squeeze and my bi's are worked very well with this one.

Hammer Curls - 20's/12 reps - 3 sets (up 3#)
***By this time my bi's were just fried. Last few reps were brutal.

TRICEPS
Close Grip Bench Press - 80#/8 reps - 3 sets (up 5#)
***Wow, this one was tough. Last time I see I wrote that I should have went with 70# (used 75#). Here I went up to 80. Felt good.

Decline Dumbbell Tricep Extension - 20's/10 reps - 3 sets (up 5#)
***Love the way this one feels. Moving up 5# was perfect.

Double-Arm Kickbacks - 11's/12 reps - 3 sets (up 1#)
***Got a great burn with this as well.
 
Roselyn-nice weights :D And good workout as always. On the protein question, there are two good rules of thumb. 1. Eat 1 g per lb of body weight or 2. Eat 1 g per pound of your goal weight. Either way you are probably going to get somewhere between 0.8 and 1 gram per pound of bodyweight

Debbie-You sure did put a nice rotation together for yourself

Yesterday, I did 40 min of Imax 2. I did w/u, combos 1-6 and the step part of 7. My legs were very shaky and unhappy yesterday, so I think I may need to put a lighter cardio day between the metabolic circuit/kettlebell and the interval workout

Lori-miss you on FB :D Seems like you are plugging right along.
 
Todays workout was a mix of Low Max and MIS upper body. I did it as a circuit starting with the w/up and first combo/blast then chest, second combo blasts/ back doing this to the end and finishing off with the last two combo/blasts and stretch. Workout was 1 hr 52 minutes and calories burned was 719.

Roselyn, nice workout choice. I posted a book last night with protein, carb fat ratios in it. What Theresa said is a good way to do it.

Debbie, those decline triceps work them well:D I like that move. Just curious do you add any other w/up or stretch to these workouts. I still have this coughing thing going. DH keeps begging me to say I will take at least 3 days off,dil wants me to come in to the doctors office. I told dh you suggested a day off. I appreciate the advice. I have come close.
 
Good morning -

Roselyn - Good leg workout. Hope you had a great birthday :)

Debbie - Such a great rotation. I think you have felt good about every single one of your workouts on this one. Laughed about your Insanity comment/question. The best humor has its basis in truth, I suppose :p I really do love this series though, and am enjoying it very much.

Theresa - I have missed you guys on Facebook too - thank you :) . Finally last night, I think I got the anti-virus issue resolved -- as well as I'm going to anyway. It was very weird -- my version (the one that quit functioning) ultimately re-installed itself and started working again :confused: Don't ask me, but it ran an update and scan and seems ok. I still can't get something called a root kit (I think) to turn on or do whatever it is that it does ... :mad: I do not like this stuff. Anyway. I will be back to FB later today. I have a friend that's going to double check what I did and make sure I didn't mess anything up. Glad you put in a (kind of) lighter day and were nice to your legs. That workout sounded very tough.

Diane Sue - Your meals looked really good yesterday. Hope you are feeling better. Also agree about your comment regarding Insanity. One of the nice things about that workout is I sort of feel there's a good chance it's the toughest thing that will happen to me on a given day. I suppose that isn't necessarily true, but one can hope ;)

Teddy - You have made me very curious about Cardio Coach (and Candace). Must be great workouts. I will put them on my wish list if I can find where it ends ... it has a growth rate that rival's my DS :confused: - Anyway, I have heard they are excellent and challenging workouts - nice job.

Cheryl - Hope you're doing ok - miss hearing from you regularly :) .

Hermia - :D Hi.


Yesterday, I did Insanity's Pure Cardio and had such a great workout (YAY). Needed that - I've had a few days where I've been really ... blah. I was over halfway through before I took one water break - that was it. My form/power/speed were 'there' - I didn't even fall on my face after the last drill (jack push ups), which has been my usual ritual. It just made me ... happy :D So, I also did Cathe's Circuit Blast and really appreciated it. The warm up was friendly, the drills didn't have many reps and there is time to grab some water while she explains the next one, if you need it, without feeling panicky about the 'countdown,' the pace isn't ... insane (or spastic :p) and no one looks on the verge of tears - in fact, everyone is smiling. I love Cathe. All this to say, it was a nice add-on after Insanity and very fun. All about balance, I guess. Biceps and chest today. Budokon tonight.

Hi to anyone else I may have missed. Kind of rushed (DS forgot his lunch money, so I better take care of that and then get to work).

Have a great day.

Lori
 
Diane Sue - Our posts must have overlapped (time-wise). What an excellent idea for a workout. I'd like to borrow it, but have only one player and switching back and forth might be kind of cumbersome. Still might though ;) - Another excellent idea, IMO -- take a couple days off !!!! Just parroting 2 very respectable sources (your DH and Debbie -- I'll bet there are others). Seeing a doc sounds like a good idea, too -- maybe it would help you. Just care and want you better. Done ranting :eek:
 
Roselyn - I agree with what Theresa said about protein. 1 g. per each pound of body weight. When I try to build muscle, I eat about 10 g. more a day. Nice workout today! Nice weights, especially with the front squats. It's hard to go heavy with that exercise!

Theresa - Just wanted to tell you, I tried doing the foam roller on my inner thigh last night. Yea, not a good plan. DH got funny with me (if you know what I mean) so that was about it with the roller! LMAO!!! Afterwards I used an infrared massage we have and it gets warm. It felt pretty good although I'm not sure it helped at all. Nice going with Imax 2 even if your legs were shakey.

Diane Sue - Whenever I do a rotation that isn't Cathe's I ALWAYS use one of her warmups before I start. Usually the GS warmups, they are the best. And I particularly like MM's warmup for legs. Then I try to do a couple light sets that hit the actual muscle which I note in my workouts. And TAKE THAT DAY OFF DAMMIT! :D You need too, your body needs it. Seriously, I think you are taxing your body too much for it to get better. Grab a good book and just read and relax! Hope you get better soon! {{{hugs}}}

Lori - I'm glad you are enjoying Insanity so much! Sure is fun to do the workouts when you enjoy them.
 
Debbie- I SO know what you mean roflmao :D. You could try it like u would a quad rollout, but turn your toes out and kinda bring ur heels together and try to roll out that way .... A little less dirty looking :eek:

Lori- nice work on pure cardio, I just looked at that one w/ my mouth open :D. And yay that u will b back on fb
 
Debbie, I don't think I can go much heavier on the front squat , I may topple over.

Eats so far

B- whole grain cream of wheat w/ 1/2 banana and 1 T raisins
L- chocolate protein shake
snacks will probably be an apple and maybe a hard boiled egg
D- i just know I am having asparagus, don't know what kind of meat yet, maybe chicken breast for me and porkchops for the fam with some rice
 
Eats today are as follows:
post workout- coffee with dark cocoa mix
breakfast-veggie omelet
lunch- leftover zucchini curry soup with added chicken from Southbeach Quick and Easy cookbook, bowl of light icecream(I know not good but sounded good:D)
dinner-Wild Salmon, asparagus, salad
snack-protein shake

Debbie, if I take time off I would prefer it to be during the next two days when I have to get up at 4 am to get in my workout. I will see how I feel. Thanks for caring. I kind of remember you mentioning using a Cathe w/u before. I laughed at the inner thigh foam roller things. I believe it was Keli Roberts making a joke about that move on her flexibility workout. But it helps.

Lori, I hate trying to figure out those computer things. Not sure what that non working thing is.

Roselyn, nice eats. I can't go that heavy with front squats either. It is not a comfortable way to move and it makes my elbows hurt holding the bar in front.
 
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