Hardcore Check in August 31,2009 Monday

[WD]

My workout is finished. I go to the dentist this afternoon and need to figure out what I want to make for dessert dd's birthday this week.
I started out 32 minutes on the treadmill 2.51 miles and burned 232 calories, then I did STS Disc 7 Meso 1 chest, shoulders, and biceps and burned 440 calories. My left elbow was hurting so I had a hard time with some of the exercises

I then did STS yoga based abs and finished with the extended stretch. I always forget about those levitation holds in the yoga based abs. I could never quite get everything off the floor before and now Cathe extends her legs and brings them back in

My arms were tired from the upper workout to start with. Total calories burned today was 807 Max HR was 164 45% fat I will come back in awhile and post weights.

Linda, wondered that too. Maybe Amy filmed it before she found out she was pregnant. I ordered it.

 

[Fitnessfreakk366]

Today I chose STS Meso 1, Disc 5, Back & Triceps. I wanted to do Disc 2 but that was the one that kept messing up on me. I had a great workout.

Warmup:
Dumbbell Rows Both Arms - 15/15's
Close Grip Push Ups - 8 slow reps - love these!
Dumbbell Rows Both Arms - 15/15's
Close Grip Push Ups - 8 slow reps

Workout:
Australian Pullups - Underhand - 12
Seated Overhead Extensions One Arm (dumbbell) - 15/17#
One Arm Row (dumbbell)- 15/35#
T-Pull with band - 36/Green band
Flat Bench Tricep Extensions (dumbbell) - 15/20's
Barbell Rows - 21/65# (I am struggling with this exercise for some reason. This was hard.)
Y's with band - Green band
Kickbacks One Arm (dumbbell) - 15/12#
One Arm Horizontal Row (dumbbell) - 15/30's
Deadlifts (dumbbell) - 8/30's
Seasaw Pushups - 20 reps (Love these)
One Arm press Down with Band - 36 reps/Green band
Australian Pullups - Overhand - 12
Seated Overhead Extensions Both Arms (dumbbell) - 15/32#
Barbell Rows - 21/55# (7 reps, stand, 7 reps, stand, 7 reps - these felt better going lower.)
Double Arm Rows w/Band - 36 reps/Green band
Side Leaning One Arm Overhead Extensions on Ball (dumbbell) - 15/12# (Love this one too)
Pullovers (dumbbell) - 15/30# (these burned)
Kickbacks Double Arm (dumbbell)- 15/10's
One Arm Band Kickbacks - 36 reps/Green band
Standing Row - 17 (These were too easy. Should have stuck with Australian pullups)
Cross Body Kickbacks (dumbbell) - 15/17's
Lat pulldowns with band - 10 reps/Green Band
Side Lying One Arm Pushups - 16 reps each side (I gotta stop doing these, it really hurts my right shoulder)

Drop sets:
Double Arm Row Horizontal - 10/20's
Double Arm Row Horizontal - 10/17's
Double Arm Row Horizontal - 10/15's

Drop Sets:
Kickbacks Double Arm (dumbbell) - 10/12's
Kickbacks Double Arm (dumbbell) - 10/10's
Kickbacks Double Arm (dumbbell) - 10/8's

Superman on Floor Arms & Legs Elevate - 30 reps

I'm off today because I worked on Friday. Have a day to myself but I want to get this house cleaned up. It's only 65 degrees here today. I am COLD!!!

Diane Sue - Sorry to hear about your elbow. I've had problems with my elbows too and that just sucks. Excellent workouts, though! Levitation holds suck!

 

[buttercup78]

I started a thread earlier, but I'll repost here.

Today I start p90x classic rotation. I am also going to try and add the couch to 5k program, as there is a race my dh challenged me to at the end of October. I've got a meal plan, good attitude, and drive. Tonight is Chest and Back plus 20 min run. BBL to say hello and post meals.

Theresa


Diane Sue-Do you like the 10 min solutions? I saw that DVd and considered it. Seems like a good mix.

 

[SheWolf]

DianeSue - Sorry about the elbow. I am with Debbie, levitation holds suck!

Debbie - Nice workout! What's wrong with your Disc 2?

Theresa - Good luck with the race!


This is my last week in Meso 2 and I am ready for a change. Today was Disc 22 - Chest Shoulders & Triceps. This workout included drop sets where you do the first set at 80% rest 10 second drop the weight 20% and do another ten reps then do that again. This workout was only 43 minutes so I added the cardio& Stretch from CTX Step & Intervals. Workout was 1:10 minutes and I burned about 450 calories.

CHEST
Push Up Wide - 10 (these were with 10 second rests)
Push Up Standard - 10
Push Up Wide - 10
Push Standard - 8 (these were to failure and I admit I didn't push real hard because I had a 90# barbell on the rack waiting for me )
Flat Bench Press
12/10/8 - 90#
Incline Chest Flys
12/10/8 - 23's
Incline Bench Press
12/10/8 - 73.5#

SHOULDERS
DropSet Overhead Press
10/10/10 - 22/18/15's
Dropset Incline Front Raise on SB
10/10/10 - 14/12/10's
Dropset Seated Lateral Raise
10/10/10 - 18/15/12's
Dropset Rear Delts
10/10/10 - 14/12/10's

TRICEPS
Flat Bench Tricep Extensions
12/10/8 - 44#
Close Grip Push Ups ( with 10 second rests)
10/10
10 on knees (found these difficult after the extensions)
Dropset Double Arm Kickbacks
10/10/10 - 20/15/12's

 

[WD]

Today's weights for STS disc 6
crossover push ups- BW 16reps
standing overhead front press both arms drop sets-20#dumbbells 10 reps, 15's 10 repsreps, 12's 10 reps
barbell curl- 45# 10 reps
push up on the stability ball elmo style-BW 15 reps
standing front raise barbell-26# 15 reps
seated incline hammer curls both arms-20's 15 reps
chest flys flat bench- 15#dumbbells 15 reps
seated overhead press-20#dumbbells 15 reps
preacher curls on stability ball 1 arm-20# 15 reps
push ups standard 1.5's-BW 8 reps
push ups wide- 1.5's-BW 8 reps
push ups standard BW 30 reps
alternating seated overhead shoulder press-21# dumbbells 15 reps
seated barbell isolation curls-28# 15 reps
chest flys stability ball- 16's 15 reps
lateral raise to front raise-11's 8 reps
incline band hammer curl- green 32 reps
straddle push ups- BW 18 reps
side leaning lateral raise-9# 15 reps
seated curls alternating+both arms 21# dumbbells 16/8reps
staggered pusups-BW 16 reps
bow and arrow band- green
barbell curl wide grip-40# 21 reps
push ups drop sets-BW 14, 12,10, 8, 6
standing upright row- 40# barbell 15 reps ( I did not do well on these because of my elbow. Couldn't lift very high. I probably should have gave it up)
alternating standing curls-20#dumbbells 16/4reps
push ups 21's-BW 21 reps
barbell front press-31# 21 reps
barbell curl narrow grip-40# 21 reps

Teresa, sorry I didn't find the post you had done. I saw that Linda had posted on yesterdays so I guess it just pulled it up. Good luck with the race. I know you can do it

 

[buttercup78]

Patti-if you see this, I just saw your success story Congrats to you.


Nice work on the STS ladies. I'm nervous about racing because I go into training with such high hopes but tend to fizzle.



Diane Sue-let me know what you think of the 10 min solutions when you get it. I was very interested in that one.


TTYL
Theresa

 

[[email protected]]

i did stepblast today with abs.

 

[WD]

I am off to bed but wanted to say that I was reading over on Amy's website and it seems she has been teaching and doing other things. Maybe even working on a wii fit workout. She got the go ahead to go back to using kettlebells. That just doesn't seem like such a good idea being pregnant. If it were me my belly would somehow get in the way

Theresa, I have been using several 10 minute solutions that I like. Amy's Bootcamp one is good. I like parts of tone trouble zones one. And I can make the figure 8 one more difficult by using a versa loop type of band. The kettlebell one isn't bad either if you use a kettlebell. Still don't know why that girl uses a dumbbell Anyway most of mine are Amy Bento. She comes up with some good stuff and like I said they work well with other workouts. I will let you know what I think when I get this one It has been shipped so shouldn't be too long.

 

[Hermia]

Finished a little workout. Cant believe I am still up. I didn't have much energy today as I started a new class for which I have to get up around 5:15 (ugh!). Anyway, I did the second ab section from Amy's Abs and Stretch, the upper body from Body Max 2, then the "digestible you" section from Ravi and Ana's Yoga Quick Fixes. There was this exercise that involved holding the breath...I always think that's wierd when they instruct you to hold the breath out and in. It feels strange to me but I guess that's just because I'm not used to it.