Hardcore Check in for September 2016

Sunday's workout was Ripped With HIIT Biceps and STS # 19 Triceps

BB Curls narrow grip- 40# x 12
BB Curls normal grip- 40# x 12
BB Curls wide grip- 40# x 12

Finisher- W curls 12# x 20

Conc. Curls- 20# x 12, x 12, x 10

Finisher- Crazy 8's BB curls- 30# x 24

Preacher Curls- 15# x 12, x 12, x 12

Finisher- Crazy 8's BB curls- 30# x 24

Hammer Curls- 15# x 20, x 15, x 13 (Have to go up here next time)

Finisher- Crazy 8's BB curls- 25# x 24

Lying Tricep Ext.- Progressive set instead of a double wave load
10# x 15
12# x 12
15# x 8
15# x 8
12# x 12
10# x 15

Cross Body Ext.
15# x 12, x 10, x 8

1 Arm Kickbacks-
12# x 12, x 10, x 8

I will be back later to post my workout for today. I have to go to the chiropractor today, my next and lower back are so out and I am in total pain. Good thing is, I will be goo tomorrow!

Great workouts everyone!
 
Todays workout was Chest. I put together my own workout using progressive sets for each exercise. No rest between sets only before working my way back down in reps. (1 minute rest)

Chest Press
15# x 15 reps
20# x 12
25# x 8
25# x 8
20# x 12
15# x 15

Chest Flies
12# x 15 reps
15# x 12
20# x 8
20# x 8
15# x 12
12# x 15

Incline Chest Press
15# x 15 reps
20# x 12
25# x 8
25# x 8
20# x 12
15# x 15

Incline Chest Flies
12# x 15 reps
15# x 12
20# x 8
20# x 8
15# x 12
12# x 15

I finished with a weighted ABS workout.

I want to find 17.5 pound DBs. This would help my out in a couple of bicep and triceps exercises. I will have to look on the internet to see what I can come up with.

I hope you all enjoy your day.

I am finally coming out of this sickness and I couldn't be more happy. My dad, unfortunately has it now, which scares me because seniors really struggle with getting sick and I don't want him to get phnemonia.
 
So I have the STS Abs Circuit DVD. Funny thing is, I didn't even know I had it!! I previewed the Weights and Plates one and I will be doing the weights part tomorrow morning. Looks brutal, can't wait!!!

Jolie - I use donut magnets to up my dumbbells 1 or 2 lbs. You can get them here:

https://www.sciplus.com/p/BLWH-DONUT-MAGNET_9930

Each donut is .5 lbs. So I use 4 on a dumbbell to equal 2 extra pounds. Works like a charm, been using them for years.
 
I guess I am having a 3 day recovery. No workout Sunday, now jury duty. I think tomorrow will be the last day unless I get called in as one of the back ups for a case. They had me in a jury box for awhile but let me go late this afternoon to go back and sit in the jury room again.
My son in law took me as he works near the court house. We walked to the courthouse from his work. He came and we walked to lunch at a little authentic Thai restaurant. It was really good. I used the stairs climbing form the fifth floor to the ground floor so got in a few more floors and steps. That is it for exercise. Most of the time was sitting.

Jolie, I hope the chiropractor helps. I have never been to one. That is a nice workout that you put together.

Debbie, I sometimes like to do the weights only portion of weights and plates abs and the no partner portion of med ball abs. Those are really good ab workouts.
 
Today I did Cardio Coach 1 and did well with it. Had a good workout. My allergies are going crazy this morning. I opened my window in my workout room and started sneezing instantly. Haven't really stopped. My eyes are leaking and my nose s running. Wow. What is outside??

I also did the weighted ab segment of STS Ab Circuits. Good workout. It wasn't as brutal as I thought it would be, but it was a good one. I stopped at the supermans, those really bother my upper shoulder area.

CC #1 was 36 minutes, I ran 2.38 miles, burned 254 calories (TM said 335) and went 4880 steps.

Diane Sue - I'll try the med ball one next. I liked this one. I watched the plate one but I don't think I have room to do that one. That one looks really tough. Bummer on the jury duty. I had to do that once but never got called to even go in.

Jolie - Make sure you look at my post from last night. :)
 
Debbie here it is ragweed. My alleges let up a bit after the rain but seems back a bit today. I know what you mean about the watery eyes and drippy nose.

I downloaded the Muscle and Fitness Hers magazine October issue from zinio for libraries to read while here in the court room. I found several things I am interested in so I may just purchase the magazine.
There was a good article with some stretches for tight hip flexors and psoas. I also saw an interesting range of moves all in one of some yoga moves along with push ups and dumbbell rows. There was a 3 phase program that looks interesting

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I'm taking the day off because I am sore from getting adjusted and it is usually a good idea to not workout the next day. I wish I felt better, my back does but neck not so much. I hit my head getting into the car this morning and there went my neck adjustment. Man, I cant catch a break.

Diane Sue, good luck with jury duty. I know your body will enjoy the break and it will recover so you can hit it hard when you can. I love Muscle and Fitness magazine. I used to subscribe to it for years but let it go because there seemed to be more ads than content.

Debbie, thanks for the link. I am going to check them out and order some. That looks like a great solution to my problem. I am going to start lifting heavy going forward and I need to up my weights. I usually take the winter to put on some muscle and do a little less cardio.

Roselyn, I hope your mother is doing well.
 
Jolie, I am getting a real break because most of my day is just sitting. It sure feels good when I get to move around. Sitting makes my knee achy and stiff. I probably should be doing some stretch workout at night so maybe I don't get too stiff. I am sorry you messed up the neck adjustment. This Muscle and Fitness Hers seems to have quite a lot of content that is not just ads. For awhile I was getting annoyed with them for the ads and some of the content. I did not care about pole dancing type workouts. That is when I quit purchasing Getting them from the library is free though. It is just that there is some things that I would like to keep longer. So I will try to get out and get this issue or purchase it as a download. I would rather have the paper copy though. If I really like something I will take it out of the magazine eventually and keep it that way and toss the rest.
 
So yesterday was back and ran on treadmill, today was shoulders and treadmill. I am still running alot with my parents but hopefully soon it will settle.

Those donuts sound great Debbie
 
Today was Full Body. I had a really good workout. Went fairly heavy and felt each exercise. Abs are a bit sore from yesterday but not as much as I hoped.

This is what I did today:

3 sets of 8 reps with 1 minute rest between sets. Warmed up with MM.

Incline Barbell Press: 80#
EZ Barbell Curls: 45#
Stiff Leg Deads: 60#
Close Grip Barbell Press: 65#
Upright Rows: 40#
Barbell Rows: 60#

Walked on my treadmill for 1 mile as well.

Diane Sue - We have ragweed here as well and golden rod. It's one of those but for whatever reason I'm fine today. That was really weird I was sneezing and blowing my nose all day long yesterday. Today, nothing.

Roselyn & Jolie - Yes, those magnets work great. They are very strong magnets, though, so you have to be careful. If you do an exercise where the dumbbells come close together, they sometimes get pulled together and that's a pain. But other than that, the work awesome.

Have great workouts everyone!!!
 
Today I did Shoulders and Cardio. I put my own shoulder workout together and I liked it.

Barbell Overhead Press-
45# x 12, x 10, x 8, x 9 TF ( I went up here and had to really work for it)

1 Arm Lat Raise-
12# x 12, x 10, x 8
2 Arm Lat Raise-
12# x 12 TF
8# x 15 Drop Set

Rear Flies-
12# x 15, x 13, x 12, x 15 TF

Upright Rows-
17# x 15, x 12, x 11, x 12 TF

1 Arm Overheard Press Standing-
12# x 15, x 14, x 12 TF

Cardio-
Treadmill 40 minutes high incline, burned 350 Calories! My first cardio session since being sick and it felt great! I am going to get back to walking and kickboxing now that I can breath.

I found my Cathe weighted gloves which gave me an extra two pounds. I don't like them because they are too small and are hard to grip the DB. I will try to get the magnet weights soon.

Debbie, great workout, you are getting so strong! The Ms. Olympia is on this weekend in Las Vegas, I wish I was going to watch to get some inspiration. I usually try to go but this year I cannot. I love walking the show and seeing all of the new products and sports nutrition. I used to show there when my dad had his nutrition company. I do miss being in the industry...

Roselyn, nice workouts and its great you have time now that things are looking up with your mother.

Diane Sue, how is jury duty going? I bet you are excited to start moving around again instead of sitting. A lot of waiting I suppose.

Have a wonderful day.
 
Jury duty is done. I got to leave at the end of the day. No more jury duty :D I wouldn't mind so much if I left feeling like I had accomplished something and got to help with the process, but they never use me. I got into two different court cases and sat in the jury box. I did not get to stay. I am ready to get my life back and get some movement in.

Roselyn, I hope thing get easier with your parents. Good for you with getting the workouts in anyway.

Debbie, my allergies were better and then Saturday it was terrible like you described. I did as many things as I could think of to make it better without allergy medicines and it let up Sunday. I figured the rain helped a bit. It was trying to kick back up yesterday and when I got home I drank some lemon and vinegar water with a bit of cinnamon, took vitamin C, a D-Hist capsule , and saline and today it was better. I did not sleep well last night though. I wore my Fit Bit Blaze to check out how the silent alarm works and it said I slept 4 hours and was restless 11 times. I could tell today because I was tired all day and then had all of that sitting. I have heard a lot of different people like the plate weights. I have some one pound dumbbells from Avon that are the little heavy hand type things that I put on the end of my barbell or dumbbells with the collar on them for a 1# increment when I want to add just a little bit more. I can do that and add 1 or 2 # gloves and get that difference. The Bowflex weights give me the 17.5 and 22.5 # options so that helps with some small increments as well.

Jolie, the Cathe gloves are hard to get on and off. I don't like to use them if it is something that I have to plan to remove and put back on throughout the workout. I have a pair of 1# and a pair of 1.5 #purchase from Title One or something like that. They say Title on them. (I believe from a place Kelly Coffey had mentioned once) I use the 1.5# for most stuff like weight work. They are easy on and off and more comfortable. I have Cathe's 1# gloves as well. I just do not like prying them on and off. That looks like a good workout that you put together. I bet it would be interesting to check out all the the venders and displays of fitness products. I remember going to Dallas and the Double Tree had a fitness convention there (we were just visiting for fun) and it was fun going around and checking out new workouts and equipment.
 
Today I certainly didn't feel like working out. I almost went back to bed because I just felt so tired. I even went to bed a bit earlier than usual. But I made myself get on my treadmill and I did Cardio Coach 3 and and a fairly decent workout. It's chilly here this morning, only 53 degrees. It gets nice during the day, though, and low humidity. This is the kind of weather I really enjoy.

Workout was 40 minutes, ran 2.74 miles, burned 292 calories (TM said 367) and went 5554 steps.

Jolie - I haven't seen a Ms. Olympia in ages. Last time I seen one I believe Cory Everson was still in it. I wonder if it will be televised? Still wouldn't do me any good, I don't have ESPN or any of those channels. How cool that you used to actually be at those competitions. I bet that was truly inspirational. Have you ever seen Cory in person?

Diane Sue - So glad you are done with jury duty. What a pain that is. My allergies are totally fine now so I have no clue what happened that day? Very strange.

Roselyn - Nice workout!!! Hope your mom is doing better.
 
Yes, I have met Cory and she is awesome! I have also met Rachael McLish ( not sure I spelled her name right) and some of the newer competitors. It is amazing how small they really are in person, their muscle are so compact. They look huge in the magazines but compared to me they are so tight and defined it is incredible.

Today I put together my own BACK workout. My shoulders are very sore from yesterdays workout so I had to go a little lighter than usual. Amazing how changing up your workouts makes your body sore again.

Wide Grip Pull Downs
50# x 15
60# x 12, x 12, x 11

Barbell Rows- Progressive set
40# x 15
45# x 12
50# x 8
50# x 8
45# x 12
40# x 15

1 Arm Rows
30# x 12, x 10, x 8

Deadlifts
50# x 12, x 10, x 8

1 Arm Horizt. Row-
20# x 12, x 10, x 8

Pullovers-
30# x 15, x 12, x 10

I finished my workout with abs.

Debbie, I forgot to tell you that one of my favorite abs workout is STS Medicine Ball. I just did that one and I really like it. Try it!

Diane Sue, glad you are back and finished with jury duty. Now you can get back into your routine and enjoy your day. I never get to serve because I was involved in a huge employee lawsuit in the past and they wont use me even though I won the case.

Roselyn, good job on working out two times in one day!!!

I got a package in the mail yesterday and to my surprise, my dad bought me a new HP laptop! Mine was really starting to give me troubles and it was such a nice surprise!!!!!!!!!! It is touch screen and can fold so you can use it like a tablet. My dad is the best!

I hope you all have a great day. I will be out very late with a Varsity football game tonight and school first thing in the morning. Freshman game in the afternoon tomorrow and a freshman reserve game on Saturday. I do not know when I will get a workout in but I will try.
 
Today I did Kelly Coffey 30 minutes to Fitness cardio blast workout #1 Step Blast 36 minutes, 249 calories. I then did Ice Metabolic Total Body timesaver mix, w/u, blizzard blast, muscle meltdown chest, stretch, 39 minutes, 203 calories. I also did the core work from Amy Bento Slo Mo, 15 minutes, 38 calories. I used a 35# barbell for the rollouts. I added Barre Amped Strengthen and Stretch, lower body stretch, 20 minutes. Total time was 1 hour 50 minutes, 508 calories.
weights today giant sets, 5 exercises, 12 reps, 3 rounds
push ups 12 reps , 12 reps, 12 reps
flat bench press 20,20,20 pair
flat bench fly 17.5, 17.5, 17.5 pair
incline bench press 20, 20,20 pair
incline flys 17.5, 17.5, 17.5 pair

Debbie, it is cooler here too. It is raining here though. It was really nice during court though. They tried to freeze us to death in the court room. I had to take a cover up the second day so my teeth wouldn't chatter.

Jolie, that is great that you got to meet those women. I knew that they were much smaller than they look in magazines. That is another good workout that you put together. Nice work on the weights. That is awesome that your dad surprised you with a new computer. Have fun getting it all set up. It should make work so much better.
 
Today was Full Body. I had a good workout and have some major energy today. I must have gotten a good nights sleep.

This is what I did today:

3 sets of 12 reps with 1:30 minutes rest between sets. Warmed up with MM.

Standing Alternate Dumbbell Curl: 15's
Plie Squats: 35#
Overhead Dumbbell Press: 15's
Barbell Chest Press: 70#
Standing Bent Over Lateral Raise: 12's
Lying Dumbbell Extension: 12's


Walked on my treadmill for 1 mile as well.

Jolie - OMG! You met Cory Everson and Rachel McLish? How truly awesome is that??? I have a few signed photos of them both but that's about it. I've never seen them in competition or anywhere else. Yes, they do look very big and sometimes bulky on stage, but I know in real life they are tiny women. I miss those days, bodybuilding isn't how it used to be anymore. I will try the med ball workout next week, Diane Sue told me about that one as well. Nice workout!!

Diane Sue - I hate when you go somewhere and they have it so cold in there you can't stand it. Why do they do that? It makes no sense. Such a waste of electric as well. Great workout yesterday!!!

I hope you have a nice weekend and great workouts today!!
 
Today I started with Hammer and Chisel 15 minute leg hammerl using an 8# med ball instead of 5 like they do. If you don't have this each move is 60 seconds at 20 slow, 20 med , 20 fast pace. You cannot go real heavy with it. I have used 10# before. I didn't want to make that low back spasm come back. It still comes on and it is usually not when I am working out. I forgot though that I have a stress fracture in one of my hips. I don't know which one. They just commented on it the last time I had a dexa scan. I chose this workout to avoid the extra jumping on Ice Lower body blizzard blast. I followed with Ice Chiseled Lower Body, 49 minutes and modified the jumps. I then did Muscle Meltdown shoulders and triceps. I finished with the 6 minute bonus ball stretch from Barre Amped Strengthen and Stretch. Total time was 1 hour 44 minutes and calories burned 558 calories. I still have two body parts to get in to hit everything once this week. Tomorrow will be back and biceps.
I kept the weight around Cathe's on Shoulders because my neck and shoulders have been sore even without working out. On Triceps I was pretty much the same as the previous time I did it. 12's for overhead extensions, 15's for close press and lying extensions, 10's for lateral raises, and 8 on the stability ball. I had to go shopping today and get more greens powder and vitamins. I do not like to run out when cold and flu season is coming. I already keep hearing about people being sick already. They even have mumps out there. I also picked up that Muscle and Fitness Hers Magazine Sept/Oct issue that I wanted. Now I can delete the library loan I have on my tablet. Those things fill my tablet up.

Debbie, a good nights rest makes a huge difference :) Great job on the full body workout today.
 
Today I did Rock'm Sock'm Kickbox, 50 minutes, 325 calories. I then did icy core 1,and muscle meltdown biceps and back, 47 minutes, 122 calories. I have a feeling the weights should have been more than this but I went with Fit Bit and heart rate. Map my Fitness was still lower than Cathe though. Total time was 97 minutes, calories 447.
Muscle meltdown 5 sets 12 reps 3 rounds giant sets
Biceps
standing curl 20's; 20; 17.5's
standing hammer curl 20's; 20's; 20's
preacher curl 15's; 15's; 15's
incline hammer curl 15's; 15's; 15's
concentration curl 17.5's; 17.5's; 17.5's
Back
I went lighter today since I have been having some spasms off and on in the low back. No problems today though.
one arm row 25; 25; 25
pullover 15's; 15's'15's
one arm wide row 25 ;25 ; 25
one arm pull over 15#; 15;15
deadlift 15's; 25's 25's
 
I am so busy with my mom, but getting workouts in, yesterday I worked legs and today was 30 minutes Hiit and some abs.

Hopefully, Wednesday the catheter comes out and she will be able to do more,
 
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