Hard Core Fitness Maniacs for Week of June 18

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Worked bis, tris and shoulders. Asking for prayers for my dad. He had colon surgery 2 weeks ago on tues, all went well, but developed infection and they went in again friday, cleaned up the infection, (left him open with a wound vac in) today they hope to close. Not septic so that is good, he just wants to come home

 

[Fitnessfreakk366]

Today I worked Chest, Shoulders and Triceps. Had a great workout!

1 minute rest between each set.

CHEST:
Bench Press
65# - 2 sets/15 reps
80# - 1 set/10 reps
82# - 1 set/10 reps
85# - 1 set/7 reps

Incline Barbell Press
70# - 1 set/10 reps
72# - 1 set/10 reps
75# - 1 set/10 reps

SHOULDERS:
Dumbbell Military Press:
12's - 2 sets/15 reps
17's - 3 sets/10 reps

Lateral Raise
12's - 3 sets/10 reps

TRICEPS:
Close Grip Bench Press
55# - 2 sets/15 reps
65# - 1 set/10 reps
67# - 1 set/9 reps
67# - 1 set/8 reps

Lying Dumbbell Extension
16's - 3 set/10 reps

Roselyn - Prayers for your dad, I hope he can go home soon!

 

[WD]

This morning I did P90X2 Chest+back+balance and AB Ripper X2. TIme was 1 hr 15 min and calories burned 284. I didn't really love this one today. My equipment is not what they are using most of the time. No door or door ways. I subbed the Bowflex and wrapped tubing around my VKR tower. Tried some of the pull up segments with the knee raise tower and one foot on the high step. It had balancing push ups on med balls. One segment was 4 balls. I hated all of the plyo push ups. I don't think that is good for my wrist and hand joints. They did some using 3 med balls in a row and plyo push ups back and forth on two right two left. Plyo push ups on the stability ball. That is it, pretty much all types of pull ups, chin ups, and push ups. Plyocide is tomorrow.

 

[Fitnessfreakk366]

Today was cardio and I chose Cardio Coach #1. Had an excellent workout. My low back was a little sore so I was worried about getting on the treadmill at all, but I feel great and did very well with this workout.

CARDIO STATS:
40 minutes total
6 minutes below zone
16 minutes in zone
20 minutes above zone
328 calories burned
2 miles traveled

 

[WD]

This morning I did P90X2 Plyocide, 57 min, 321 calories. I always look at the calories and think that is not much for the time but then remember that 24 min of it is w/up and stretch. I followed this with walking, jog, sprints on the treadmill for 2 miles, 26 min , 191 calories, while I previewed what is on the other two strength workouts for the strength phase of P90X2. Shoulders and arms looks good, they repeat the rounds 3 times. Of course there is balance with pretty much everything. I was sure what I thought of the Base and back one, It looks like mainly plyo moves some same as in Plyocide some with weights and pull ups and chin ups. They have you do ab ripper x2 3 times a week in this phase. I finished off with the stability ball stretch at the end of Base and back which is the same as on some other workouts. It is a good one for the shoulders. He does a different type of stretching with the tubing on plyocide which I like too. Total time spent is 94 min and calories 552.
Taking the children for a walk around the park again.

 

[Fitnessfreakk366]

Today I worked Back, Biceps and Abs. Had a great workout.

1 minute rest between each set.

BACK:
Underhand Barbell Row
40# - 2 sets/15 reps
55# - 1 set/10 reps
57# - 1 set/10 reps
60# - 1 set/10 reps

One Arm Row
35# - 1 set/10 reps
37# - 2 sets/9 reps

BICEPS:
Barbell Curl
30# - 2 sets/15 reps
45# - 3 sets/10 reps

Incline Hammer Curls w/Twist
15's - 3 sets/10 reps

ABS:
Crunches on Stability Ball
Woodchops w/8#
Reverse Cruch w/8#
I did 15 reps each exercise and then took a 1 minute break and repeated 2 more times.

Was kind of a wimpy workout. My left shoulder is acting up again, not sure why. It hurt when I was doing the back work. I feel ok now, I used my foam roller for a bit after my workout. I will ice it later and take some Aleve.

 

[WD]

Today I did Sharon Twombly's Zero to Sixty 68 min, 504 calories, Max HR 154. I then started Les Mills Flow (yoga) 7 min of the 19 min 20 calories. The guy from the cable company came out early so I had to quit. Today was supposed to be Rest or P90X2 recovery and mobility. Total calories today 524 workout time 75 min..

Debbie, your workout does not look wimpy to me. I hope you don't start having the shoulder problem again.

 

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Step Blast today.

 

[Fitnessfreakk366]

No workout today, still feel irritation in my shoulder. I refuse to go through what I did last year. I plan to foam roll and ice today.

Diane Sue - Thanks - I hope I don't have to deal with that again either.

Roselyn - I HEART Step Blast!

 

[WD]

Well, I typed my whole workout and got sidetracked so it was not posted. Anyway, today was P90X2 shoulders and arms and ab Ripper. 71 min. I finished off with tomorrow's workout which was yoga x2. I was really feeling this. Everything was stiff and sore when I started. Workout went like this:
Most exercises were standing on one leg or the option of putting one foot on the stability ball. You did a round of 7 exercises then repeated them two more times.
Balance Curl 16 r 17.5 lb; 16 rep 17.5lb; 16 rep 20lb
Arnold press alternating 15 rep 15lb; 20 rep 20lb; 16 rep 20 lb
overhead tricep pull on stability ball 12 reps 15lb; 14 reps 17.5#; 14 rep 17.5lb
6 direction shoulder fly 10 reps 10#; 12 reps 8lb; 12 reps 5lb
crazy eights alternating 8 reps each 32 rep
V and T flys both count as 1 12 reps 5lb; 12 rep 5 lb; 12 rep 5lb
rocket launcher tricep kickbacks 1 set foot on high step 20 rep 12lb; 18 rep 15lb; 12 rep 15lb

 

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This morning was chest and back, then an ab workout.

 

[Fitnessfreakk366]

Again, no workout today. I had my dh rub out my upper back last night and then I laid on ice. Felt much better. Today it feels more bruised then pinched/burning. I will lay on ice a few more times today. Hopefully by Monday I'll be good to go.

Happy Friday everyone!

 

[WD]

This morning my workout was interrupted a lot. I barely got done when the Cable company called to say they were headed over. I started with the Addiction workout 4 and got only 5 min then DH came upstairs and said my granddaughter (4) caught her arm in the back of the barstool and was afraid I wouldn't hear her so I stopped and did Les Millls Pump Combat. I had to stop a couple of times, Finally set her up in a room upstairs with her Barbie movie. Total time with my workout was 50 min, 304 calories. Mx HR was only 142. I am using my Polar FT 60 which does not give me as good of a calorie burn. I put my F6 in a mailer and was going to send it to get the battery changed out.

Debbie, that burning pinched feeling is what I get in the back of my shoulder and sometimes right in the mddle of my back between my shoulder blades.