HARD CORE FITNESS MANIACS FOR WED DEC 15

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Today I did STS leg squat workout, followed by the shadow boxing of Rapid Fire, wanted to preview and try a little, I think I am going to love that workout.

Warm up squats 10 reps 30#
Warm up squats 12 reps 35#

4 sets, 6 reps with rest between each set
Squats 50#

Deadlift 70#

Front Squat 50#

One legged lunge 50#

Just finished breakfast, egg whites, some protein powder and a little oatmeal made into a pancake.

Have good workouts everyone.

 

[Fitnessfreakk366]

Today was Back and Biceps. Had a really good workout but why is it so hard to find different back exercises? Rows, rows and rows. It gets boring.

Anyways, this is what I did:

1 minute rest between each set; 3 minute rest between going from back to biceps.

BACK
Horizontal Dumbbell Rows (double arm) - 12's/12 reps - 2 sets (warmup)

T-Bar Rows - 60#/8 reps - 3 sets
***Really should have done 70# here. Will go up to that next tiem.

Australian Pullups - BW/10 reps - 3 sets
***Snorefest here. This is a boring exercise.

Double-Arm Dumbbell Rows - 15's/12 reps - 1 set
Double-Arm Dumbbell Rows - 20's/12 reps - 2 sets
***Should have used 25's. Concentrated on the movement and muscles worked and by the 10th rep, really felt it.

BICEPS
Barbell Curls - 55#/8 reps - 3 sets

Incline Dumbbell Curls - 15's/10 reps - 3 sets
***Really felt these. A little light, but concentrated on the movement. Got a great burn.

Zottman Curls - 15's/12 reps - 3 sets
***Wow, really felt these in my forearms. Did this movement really slow. Bi's and forearms were screaming by the 12th rep.

 

[buttercup78]

Roselyn-I did the Shadowboxing yesterday It is a keeper, nice workout

Debbie-It is hard to find other exercises besides rows without access to a pulldown machine, what about getting some superbands to sub for the pulldown moves? They are relatively inexpensive and come with a door attachment. performbetter.com if you are interested

Yesterday I did a premix off Rapid Fire-the warm up, shadowboxing, and kickbox 1. I really liked the moves and she was lovely. Today I have Intensity on the menu, but I may sub antoher workout if my legs feel tired and heavy like they did yesterday.

 

[Teddygirl]

Good Morning,

This morning, I did CC #8, plenty of energy. While I was on treadie I was praying boss man would ring my phone again, saying office is closed, hey, I can dream


Stats:

60:00 minutes
480 cals burned
4.33 miles traveled

Lori: Yep, I put together new calendar, this one is 3 1/2 months I decided to do the recovery weeks This way I won't burn out.

Debbie: good work never heard of zottman curls?

Roselyn: Dang, nice leg work can't wait to get to that disc

Theresa: Sounds like you had a darn good workout? Nice

 

[poetree_n_motion]

Good morning -

Roselyn - You did good work today . That was what I ended up doing yesterday. I really like this sort of training.

Debbie - Excellent workout (laughed at "snorefest" You do some rather amazing strength work while snoring, btw). I'm not sure what Australian Push ups are (will have to look them up). I like grasshopper push ups -- good back move, but I'm wondering if they're the same thing.

Theresa - I'm not even going to look at Rapid Fire. It must be a really good one (which is why I'm not lookin'). Sounds like it has all kinds of cool stuff -- glad you had fun. No fun lugging heavy legs around when you're going airborn Hope you have a great workout, whatever you decide to do .

Teddy - WTG with you and all your "plenty of energy." Nice work and I agree with you on recovery week's helping to prevent burn out -- think that's very wise of you. Sorry you didn't get another snow day. Those are always FUN.

Yesterday, I repeated the same workout I used for squat rack legs week one. I added 4-8 lbs (depending on the exercise) to each move and took off a rep (usually). Tricky to come up with those odd poundages, but I am not above using duct tape In any case, it's a different kind of workout; I'm using some exercises I don't do very often (especially the Zercher squats). I worked very hard and felt pretty pooped when I was done.

Insanity's Cardio Core and Balance today. Also abs and ... I had something else scheduled, though I can't recall what that might be right now. Obviously need to check my schedule (and get more coffee). It's raining here today. I don't remember it ever raining in December and it's happened a couple times this month. Am I dreaming of a soggy Christmas? No, I am not Very unusual.

Have a great day -

Lori

 

[poetree_n_motion]

Ok Debbie - Found a clip for Australian push ups. I was pretty impressed.

http://www.youtube.com/watch?v=ix29VgHeQ1A

Big bow downs to you - and snoring all the while, no less

Just had to share

Also - I think now I do remember what they REALLY are - you explained them to Diane Sue? I'll see if I can find a clip for Grasshoppers, in case anyone's curious/interested.

 

[poetree_n_motion]

http://www.youtube.com/watch?v=cURjlCMV3vE

You can also do them with a straight leg and rest the outside blade of your foot on the floor , out to the side, for each rep (version I usually use). Nice move - really feel these in lats once you get the hang of them.

 

[Fitnessfreakk366]

Roselyn - Too cool that you got Rapid Fire too. I want to do that workout again, probably Friday! Nice workouts today.

Theresa - I do have a band setup at home, it has three heavy duty bands with it. I should do lat pulldowns or something. I'll see what I can come up with. Good suggestion, thanks!!! And you have Rapid Fire too! How cool!

Teddygirl - Woohoo on #8! That is a screaming hard workout! Nice job.

Lori - Nope, these are the australian pullups I do: Look at the guy on the way left. That's what I do only laying on the floor with my legs straight out in front of me. Yes, this is what I explained to Diane Sue a while back. I think I need to go back to good old chins and pullups. But I have a love/hate thing with them right now and just have no desire to do them.

http://www.perfectonline.com/script...fectFitness/prodbrws.html?lvl1=Perfect.PULLUP

 

[WD]

First thing, I got my Christmas present from hubby today When Fed Ex delivered they set several boxes out by the garage door. He got me Bowflex select tech weights with the stand I am excited. I will try to set it up once the baby is gone.

I was not feeling well last night or this morning. I went in to the doctor to have a strep test since my grandbaby and other family members have it. The test did not show strep but since I have the sore throat and swollen lymphnodes she gave me an antibiotic. I took two last night and I was so sick to the stomach all night. Slept with a trash can So, I slept later and waited till things settled down and did High Reps Upper premix and added the back. 46 minutes 270 calories. Then I had to go out and get a nail taken care of in my tire and my oil changed. Hopefully tomorrow I can do Lower Body Blast and use my new weights

Debbie, I looked at the perfect pull up bar but when I saw it had to be attached to the door frame I was a little worried. I got an Iron Gym and it does not work in either of my workout space doors. I have to use it in the bathroo, doorway. It would have been nice to know that you need a certain amount of space on either side of the door.

Teddy, nice work on CC#8 Glad you were feeling energetic.

Lori, yes Debbie did tell me about those. I have done them that way. I like my Bowflex for the pulldowns.

Roselyn, good job on the workout. I am liking Rapid Fire. Sort of considered doing a little of it but I just couldn't muster it and I had to get done to take care of other things.

Theresa, I think the shadow boxing and heavy bag are a lot of fun.

 

[Hermia]

Hey everyone. Just a quick check in to say hi. It's finals week, which means loads of grading and extra dealing with students...they're all of a sudden really concerned about their grades. So exhausted. I really wanted to work out today, but it just didn't happen. Kind of bummed about that. Yesterday I did the premix of Intensity with the low impact HiiT and the bootcamp. Nothing Monday.