Hardcore Check in December 14,2009 Monday

[WD]

Getting us started. Today I am doing Insanity Upper body weights and Insane abs. Trying to muster up the energy. Slept a lot yesterday trying to fight off a cold. I think I am going to change my workout plan a little because I can see twice a week of the same thing for very long will have me bored to death. I am also going to switch up the Rachel Cosgrove Metabolic workouts a little. Tomorrow when I do lower I will do group 2 which is levels unilateral. It still focuses on lower. Then the second time around I think I will do the # 3 core. I will check back when I am done.

 

[Fitnessfreakk366]

Today started Phase 2 of P90X. Today was Chest, Shoulders & Triceps. Had a great workout. Some of the exercises bothered my right shoulder but not too much where I couldn't do them. Still, I have to be careful with a couple of the exercises.

This is how it went:

Slow-Motion 3-in-1 Pushups - Wide - 4 sets 4/4 count; Standard - 4 sets 4/4 count; Close - 4 sets 4/4 count. Took a few seconds rest and then did 10 fast standard pushups.

In & Out Shoulder Flyes - 8's/16 reps
***This is a front raise and a lateral raise.

Bench Dips - 30 reps

Plange Pushup - 10/5 on toes
***These are like tricep pushups but your fingers are turned out instead of in.

Pyke Presses - 10/6 reps
***I did these with my toes up on my weight bench and I was in a pyke position doing shoulder presses. Cathe does these in the Push/Pull series. They burn.

Side-Tri Raises - 15 w/left arm; 10 with right arm
***This bothered my right shoulder. I hate this exercise.

Floor Flyes - 4 sets/4 reps each side
***This is a pushup using a paper plate. You slide your arm to the left, do a pushup and slide it back in. Do this 4 times and then switch sides. These burned.

Scarecrows - 5's/12 reps
***This is a rotator cuff exercise. This bothered my right shoulder a bit. Hold weights with elbows up like you are doing an upright row. Hold it and turn the hands up and down. These burned like crazy. Felt it in my traps.

Overhead Tricep Extensions - 15's/12 reps
***Used two weights behind my head.

Two-Twitch Speed Pushups - 3 sets
***Did 4 fast pushups, then 3 slow count pushups. These were cool, I liked this exercise.

Y-Presses - 15's/12 reps
***These are overhead presses only you press out to the front more then just straight up and down.

Lying Tricep Extensions - 15's/15 reps
***Should have gone heavier.

One minute rest

Side-to-side Pushups - 11 reps
***Basically you "hop" one leg and one arm out to one side, do a push-up, and then return to center briefly before going out to the other side and doing the same thing. I liked this exercise too. Should have done 1 more rep to even out my sides. Duh!

Pour Flyes - 8's/10 reps
***This hurt my right shoulder a bit as well. You do a lateral raise and then turn your hands down like you are pouring something out of a jug. Got a great burn.

Side-Leaning Tricep Extension - 15's/10 reps each side
***Just like it says, you sit on a bench or chair and lean over to one side and do extensions. Makes it a little harder due to the gravity thing.

One-Arm Pushups - 10 on knees
***Sloppy as all get out. I just can't do one-arm pushups.

Weighted Circles - 3's/38 reps
***These were for the shoulders and it burned like hell. Did 10 reps forward, 10 reverse, 10 forward and 8 reverse.

Throw the Bomb - 10#/12 reps
***This is a cool twist on a standard overhead triceps extension. You do one arm at a time, and with the other arm, you point forward as if you were pointing to a receiver down the field that you were about to throw a football to. Press the dumbbell straight up in the air and be sure to stop when you get to the top! You aren't actually throwing the dumbbell, but rather modifying the move so that you can put a slight hip twist into it. I liked this one.

Clap or Plyo Pushups - 10 reps, no clap on knees
***I just pushed myself up off the ground but did not clap. That is just disaster waiting to happen.

Slow-Mo Throws - 10's/4 reps; 8's/3 reps
***This is very similar to the Scarecrow exercise, only this time you raise your arms straight out in front of you. From the up position, you then rotate at the elbow to bring the dumbbells back to your ears, then rotate forward to the straight arm position. Drop your arms briefly to your sides, and then repeat. Really felt this one. Had to drop weight for the last three reps.

Front-to-Back Tricep Extensions - 10#/12 reps each side
***This is a one-arem tricep extension only you alternate pressing to the front and back.

One-Arm Balance Pushups - 10 reps
***Do a pushup and then stack your feet and bring one arm up. Repeat to the other side. I love this exercise.

Fly-Row Presses - 10's/28-10 reps
***This combines 4 different exercises: the Dumbbell Fly, the Upright Row, the Overhead Dumbbell Press, and the Reverse Curl. You do the fly first, then drop your arms back to your sides before doing the upright row. Without coming out of the up position of the row, drop your elbows and push the dumbbells up overhead, then bring them down and do a reverse curl, ending the movement in the starting position for the next repetition.

Dumbbell Cross-Body Blows - 10's/28-10 reps
***I loved this one, it's basically an alternate chest press. I did it laying on the floor. Need to use heavier weights next time. Great burn with this one.

Looking forward to seeing how Linda liked this one. I know she is having shoulder issues as well.

 

[lorajeanne]

Morning Maniacs - Did not want to crawl out of bed again, as I have been working some long days and I have morrrrrreeeeeeeeee long ones in store until X-mas.....I must Soldier On!!

I did the new Biggest Loser workout this morning with Jillian, Last Chance Workout. For once, I really enjoyed my workout. It was a combo of kickbox and jogging, high knees, etc and weighted segments. Then it had a more concentrated upper and lower body segment. The core work is incorporated throughout but no ab isolation moves (which is good for my injury right now). Workout was 65" and I burned 586 calories. I can see myself using this quite a bit -- especially when I want to do weights and burn calories too.

Diane Sue - sorry you are not feeling well. Hope you're better soon.

Deb - I'm glad you are liking P90X. You are making me want to do it, however, I was planning on doing CLX and STS soon.....so we shall see.

Have great workouts everyone.

 

[lorajeanne]

For those that have done STS - is there any way to add in a kettlebell workout on one day or a barre type of workout without overtraining? Examples??

 

[WD]

I started my workout this morning with 4Day Split Kickbox w/up, then I did Insanity upper Body weights, I followed this with Insane abs, then finished off 4 Day Split Kickbox with the stretch. Workout was 2 hr and I burned 940 calories Max Hr 168, 35 % fat, In my zone for 34 minutes.
I really do like Insane abs. The standing portion is more cardio work, those v sit floor routines really do make my hip flexors tired, and the plank section is great. He does work core in the Upper Body workout too.
I have got to get out and do some shopping since dh will be coming home Saturday to spend Christmas and I have my grandbaby part of the week.

Lora, I think you could probably work a kettlebell workout in here and there. I am sure I did a few kettlebell workouts myself. If it were me I would try to work the rotation where two of the weight days were back to back so that I could have a break from weights before I hit the kettlebells. Like Monday an upper, Tuesday a lower, Wed cardio Thurs Upper Friday cardio and Saturday a kettlebell workout. Sunday yoga or stretching.

Debbie, I remember that I was really ready for the changes in the next phase of P90X. There are some good moves in those other workouts.

 

[SheWolf]

I started Phase 2 of P90X along with Debbie doing Chest, Shoulders & Triceps. Like Debbie some of teh exercises bother my right shoulder. I really have to say I played it conservative because I was worried how my shoulder would handle it.

Here is how I did:

Slow-Motion 3-in-1 Pushups - 4 Wide/4 Standard/4 close. Then knocked out 7 regular.

In & Out Shoulder Flyes - 10's/18 reps

Bench Dips - 30 reps
**can't go real deep on these as I feel it in my shoulder if I do.**

Plange Pushup - 12on toes/3 on knees
***These bothered my right wrist**

Pyke Presses - 15 reps
***I did these on the floor, was worried about doing them off a chair with my shoulder**

Side-Tri Raises - 15 each side

Floor Flyes - I don't understand what I wrote down here. I think I may have dropped to my knees pretty quickly on this one as it was scary for the shoulder.

Scarecrows - 8's/16 reps

Overhead Tricep Extensions - 12's/15 reps
***Used two weights behind my head and I should have gone heavier.

Two-Twitch Speed Pushups - 3 sets then 1 set on knees

Y-Presses - 15's/15 reps

Lying Tricep Extensions - 17's/15 reps

One minute rest

Side-to-side Pushups - 14 reps with feet stationary

Pour Flyes - 8's/12 reps
***This hurt my right shoulder.***

Side-Leaning Tricep Extension - 17's/11 reps each side
***Went too heavy, need to go lighter and go deeper.***

One-Arm Pushups - 8 on knees
***Can't do one-arm pushups and certainly not ready to try with my shoulder***

Weighted Circles - 3's/40 reps

Throw the Bomb - 10#/12 reps
***I liked this one too. Think I could go a bit heavier next time***

Clap or Plyo Pushups - 16 reps on knees w/ clap
***Was not will to try this move on my toes with my shoulder even with out the clap.

Slow-Mo Throws - 10's/7 reps; 8's/5 reps
*** Had to drop weight for the last five reps.

Front-to-Back Tricep Extensions - 15#/12 reps each side

One-Arm Balance Pushups - 12 reps

Fly-Row Presses - 15's/6 sets 12's/6 sets

Dumbbell Cross-Body Blows - 12's/40 reps
***I loved this one.



Debbie - Great job! Have to ask though on those plyo pushups did you push just your upper body off the floor or your feet too?

 

[Fitnessfreakk366]

Debbie - Great job! Have to ask though on those plyo pushups did you push just your upper body off the floor or your feet too?

I was on my knees when I did those, sorry I forgot to put that in. No, there was no way I was going to be able to get my whole body off the floor. Those guys in the video are crazy!

Nice job, Linda! This one was fun, the first time is always weird. We'll get better at it in the next two weeks.

 

[SheWolf]

Nice job, Linda! This one was fun, the first time is always weird. We'll get better at it in the next two weeks.

It was fun and weird especially since I didn't preview. I learned as I went and of course I was worried how the moves would effect my shoulder. Haven't been sleeping well at night due to my arm going numb.


Did the Shoulder Shape UP dvd Saturday. Had some really great stretches in it. Also a few difficult moves that hurt my shoulder. BUt one move was really tough it was Dolphin into Down Dog, think Sphinx Pushups in down dog position. It started with epaulet arm circles (Hands on shoulder circle elbows, touching elbows in front) my shoulders were crunching like mad.

 

[Fitnessfreakk366]

It was fun and weird especially since I didn't preview. I learned as I went and of course I was worried how the moves would effect my shoulder. Haven't been sleeping well at night due to my arm going numb.


Did the Shoulder Shape UP dvd Saturday. Had some really great stretches in it. Also a few difficult moves that hurt my shoulder. BUt one move was really tough it was Dolphin into Down Dog, think Sphinx Pushups in down dog position. It started with epaulet arm circles (Hands on shoulder circle elbows, touching elbows in front) my shoulders were crunching like mad.

My shoulders don't crunch, thank God. They use too, but not so much anymore. If you get any results with this Shoulder Shape Up DVD I may get it as well.

 

[WD]

I am back from shopping. Went to Walmart SuperCenter but saw the crowd and left to go to the Walmart Market. I didn't need anything bad enough to battle the crowd

Debbie and Linda, I got where I could do a few of those claps on my toes. At first I was on my knees. Nice workouts for both of you.

 

[SheWolf]

I am back from shopping. Went to Walmart SuperCenter but saw the crowd and left to go to the Walmart Market. I didn't need anything bad enough to battle the crowd

Debbie and Linda, I got where I could do a few of those claps on my toes. At first I was on my knees. Nice workouts for both of you.

Diane Sue - I am impressed!

 

[WD]

Linda, thanks, but I see someone else doing it I push to get there too. I am sure you both will do a few eventually One or two is an achievement.

So far eats today were P90X recovery drink half a serving with 1 scoop dymatize elite vanilla whey, 4 egg whites 1/2 scoop protein powder with cinnamon, stevia, and blueberries made into a pancake. Dinner will be Mahi, Mahi and probably green beans because when I cleaned out the refrigerator yesterday I saw I had quite a lot of them LOL

Insanity upper weights
360 degree shoulder press round 1 12 reps 15's, round 2 10 reps 20's, round 3 8 reps 20's
pulse bicep curls with an iso hold- 4 then 4 3x 20's, round 2 5 then 5 repeat 2 x, round 3 4 then 4 2X 20's
in out abs/triceps push ups round 1 12 reps, round 2 10 reps, round 3 8 reps
floor sprints- round 1 30 sec, round 2 20 sec, round 3 15 sec

Squat bicep curls(concentration curls) round 1 concentration curls 12 reps 20#, round 2 10 reps 25#, round 3 8 reps 25#
180 degree lateral raise round 1 12 reps 12's, round 2 10 reps 12's, round 3 8 reps 15's
feet elevated triceps dips- all 3 rounds 10 both feet on step, 10 left lifted, 10 right lifted
power jumps- round 1 12 reps, round 2 10 reps, round 3 8 reps

Rotation flys on bench with head elevated abs contracted- round 1 12reps 12's, round 2 10 reps 12'a, round 4 8 reps 15's
push ups with front raise round 1 12 reps 8's, round 2 10 reps 8's, round 3 8 reps 10's
high knees with a twist- BW all rounds 30 sec, 20 sec, 15 sec

Chest press/leg raise on bench head elevated core contracted-round 1 12 reps 15's,round 2 10 reps 15's, round 3 8 reps 15's
bent over rows/ rear flys- 6 and 6 alternating for 12 reps round 1 15's, round 2 20's, round 3 25's
ski abs BW round 1 20 reps, round 2 16 reps, round 3 20 reps