Hardcore Check in August 15,2009 Saturday

WD

WD

Cathlete
I am getting this started as it seems it takes awhile for everyone to post on Saturdays. I am going to go do some cardio and much needed stretching. My neck is sore for some reason this morning. Maybe because I have't done MIS in a very long time. We have my granddaughter's 13th birthday party to go to at noon. I will check back later and post my workout.
 
Went to Amish country with my cousins and a friend yesterday so I didn't have time to post. I did get up early and workout. I did Meso 1, Disc 7, Chest, Shoulders & Biceps. Had an excellent workout. I can't believe all the pushups this crazy woman does!

Crossover Pushups - 16 (I liked these)

Dropsets:
Standing Overhead Press Both Arms (dumbbell) - 20's/10 reps
Standing Overhead Press Both Arms (dumbbell) - 17's/10 reps
Standing Overhead Press Both Arms (dumbbell) - 15's/8 reps (was suppose to be 10)

Barbell Curl- 45#/10 reps different rep counts
Pushups on Stability Ball Elmo Style - 15 reps (I cannot do these. I have no balance and when I can do a few of them I don't feel anything.)
Standing Front Raise (barbell) - 20#/15 reps
Seated Incline Hammer Curls Both Arms - 17's/16 reps
Chest Flys (Flat Bench) (dumbbell) - 25's/15 reps (good weight for this)
Seated Overhead Press (dumbbell) - 15's/15 reps
One Arm Preacher Curl Stability Ball (dumbbell) - 20#/15 reps each arm (I like these)
Push Ups - Standard - 8 reps
Push Up Wide - 8 reps
Push Ups - Standard - 30 reps (did 10 on my toes and 20 on my knees)
Alternating Seated Overhead Shoulder Press (dumbbell) - 12's/15 reps
Seated Barbell Isolation Curls - 30#/15 reps (I liked this too. Could have gone heavier)
Chest Flys on Stability Ball (dumbbell) - 25's/15 reps
Lateral Side to Front Combo (dumbbell) - Started with 8's, way too heavy, dropped to 5's/8 reps different counts
Incline Band Hammer Curl - Green band (this exercise was cool)
Straddle Pushups - 18 reps (these are easy for me)
Side Leaning Lateral Raise (dumbbell) - 6#/15 reps
Seated Curls Alternating + Both Arms (dumbbell) - 15's - 16 reps then 4 reps with both arms
Staggered Pushups - 16 reps (I really like these too)
Bow and Arrow w/ Band - Green Band (Love these!)
Barbell Curl Wide Grip - 40#/21 (7 low, 7 high, 7 full)

Drop Sets, 10 second rest between each set:
Pushups Drop Sets - 14
Pushups Drop Sets - 12
Pushups Drop Sets - 10
Pushups Drop Sets - 8
Pushups Drop Sets - 6

Standing Upright Rows (barbell) - 40#/15 reps
Alternatating Standing Curls - 20's/16 reps
Pushups - 21's (7 low end, 7 high end, 7 full (Loved these too)
Standing Barbell Front Press - 25#/21 (7 high end, 7 low end, 7 full)
Barbell Curl Narrow Grip - 40#/21 (7 low, 7 high, 7 full)

Love the 21 exercises. Those really give me a great burn. And I really liked all the pushups in this workout except for the Elmo style ones on the Stability Ball.

Had a great time in Amish country but ate way too much. Will really try to eat well this weekend.
 
Ok, so today I did cardio and chose Tracey's Strikezone. This is the 2nd time I did this workout and I really loved it this time. Very fun sections. I skipped the spiderweb's, though, I just can't do them. One of these days I'll practice those and then I'll start doing that section.

HR got up there, I used my 1# hand weights too. That always helps get my HR up. Had a blast. I cannot wait for Strikezone II!

HR STATS:
1 hr total
8 minutes below zone
32 minutes in zone
23 minutes above zone
481 calories burned
 
WooHoo! I have some major DOMS in Biceps today!:eek::eek: That is like near impossible to do, so needless to say I am stoked!

Well, I attempted 4 DS HIS/LIS cardio. And I say attempted because while the first part of HIS went fine, when I started LIS I literally felt like I hit a brick wall. I was dizzy and had zero energy. HR never got out of the 140s even on the blasts. But I finished anyway and was amazed to find I had burned 412 calories.

Oh, and the running is once again starting to bother my left knee.:( So if I do anything more today it will be just a walk. Weight hasn't budged yet either.:(
 
Workout today was the a treadmill w/up 5 minutes, then the w/up from Oxygen Mags Advanced Interval/Jog program, I stopped and did AOS Kettlebell Way Joint Mobility 10 minutes, then went on with the workout. I added a little to it and finished off with the stretch from Amy's Step Challenge 3( I like this one because it really stretches out the hamstrings, calves and feet) Total time was 75minutes 35% fat(I did upped my speed and went a little longer) Total calories burned was 536. Guess the calorie burn was down because the cardio was not really that long without the w/u and stretch. We went to granddaughter's 's birthday party. They had Pizza and bread sticks but I did not eat any. I went for the salad and lowfat dressing along with some of the fruit bowl that had strawberries, pineapple and mango in it. But I did have a sliver of cake. It had a meringue on top and was called a popcorn cake. I doubt it will hurt since my weight dropped which I am not that unhappy with because at the moment I was trying to get rid of some body fat but not trying to gain muscle. Monday I start STS. I think that I am ready to get back to a rotation. Not sure what I will do for cardio yet and I have Kelly Coffey's Muscle definition workout coming when it is finished. I will fit it in somewhere along with STS.

Linda, yeah on the doms. What is it with the HR anyway. I can feel like I am not working and have an excellent calorie burn and then sometimes feel like I am working myself to death and the burn is so low...

Debbie, nice workout. Once you get the spiderwebs it just clicks. I watched it and did it quite a few times. I wear my 1# gloves. BTW my HR was only in my zone(which I put at the High end for my age etc) for 16 minutes. It was above that a lot. 167 max even though I hit 8.3 mph on some of the intervals. Nice workout;)
 
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