Hardcore check in January 16,2010 Saturday

[WD]

Today I am doing Rachel Cosgroves Base phase workout A again. I will do some cardio. I will probably do something with less Impact. Maybe Low Max Blasts and MMA Boxing upper and heavy bag. Not sure yet since I did kickbox yesterday.

Lora, I have found some great moves in Lawrence Biscontini's foam roller workout. My complaint is that the only way to use specific segments is to forward fast through. You can do the first 16 minutes separate from the rest (around 45 minutes) The thing is there is a great lower body segment(hurts like crazy) further into the workout and if I could chapter forward I would use it with the first 16 minutes. I don't like his personality to much and generally will work with the roller while he is sitting there talking. I am not sorry I purchased the workout at all though. He hits everything in it and there is some core stuff as well. Like balancing on the foam roller while tossing a light weight ball from hand to hand. You even stand and lunge back with your shins on the roller to roll them out.

Pink Quinn, Thanks

Sonya, it looks like you are progressing nicely. Great workout.

Hermia, Core Circuit is awesome. You can't go wrong with either though.

 

[buttercup78]

Gm ladies-
Today was weights and steady state

SS1-deadlift 65# 6x6 I was doing the romanian style until I realized I was wrong, so I backed off the weight a bit. Also I got the Versa Gripps and they are AMAZING-thanks for the recommendation
front raises 25# 6x6
one leg pelvic tilts- bw only 6x8 per leg

SS2-bulgarian split squats 2-20#db 3 x 15 per leg (my knee makes a crunchy sound on this move)
dips-bw only 3x15
1 1/4 squats-3x12 75# (up 10#)
Finished w/ 20 min of Tracey's Cardio Kickbox Challenge

I got a pair of squat stands and they are magical. I have been able to finally increase my leg work weight b/c I'm not trying to get the damn bb over my head. I really thought my shoulder was going to give out

Diane Sue-have a great workout and a great weekend
Theresa

 

[Fitnessfreakk366]

Today I tried the MMA Boxing workout from Cathe's Shock Cardio, it's the only I got. It was ok - I liked the upper body stuff but not the lower body stuff.

It has three upper body punching drills which I liked and three lower body drills which I didn't like at all. All she did was jump back and forth, side to side, did some jump ropes and ski hops. I was really hoping for some good kicking drills. I don't like all that jumping on my toes. It got my HR up pretty good, though. All in all though, I'll probably use this quite often for my Saturday workouts because it's shorter. I also want to try the ab work, it looks good.

HR STATS:
45 minutes total
7 minutes below zone
11 minutes in zone
27 minutes above zone
344 calories burned

I also lost 1.8# this week so I'm happy about that! Hope it continues.

 

[SheWolf]

Debbie - Hooray on the weight loss! I haven't tried any of the MMA workouts yet. No one has said anything about them that has me hurrying to try them.

Theresa - Woohoo! On the squat stands, they are a must!

Diane Sue - I have yet to try the stuff in Rachael's book, but everytime I read your post makes me want to dig it out.

I did Tracey's Cardio Kickbox Challenge this morning. It really was a fun workout. Unfortunately, about halfway in my shoulders started to get a dull ache so I could not go all out with the punches. But the ache has seemed to have gone away now.

One question ...I have been experiencing a sharp pain on the outside of my right knee. It is not a steady pain, it seems to happen depending on the position of my leg. It doesn't hurt when walking, but occasionally when I am getting up from sitting especially if I use my toes to push versus my entire foot. Any thoughts? Could this be ITBS?

 

[WD]

Workout done. DH and I have to go out to get things for dinner since everyone is coming over at 5. I started with MMA Boxing skipping the lower body segments and stopping at the stretch 37 min and 261 calories Max HR 144, then I did Rachel's workout B base phase 44 minutes 241 calories burned, I follwed with Low Max Blasts and stretch 30 min 242 calories Max hr 157, then I did the boxing stretch and foam rolled 15 min 60 calories. Total calories today was 804.
Rachel's workout:
Bird dog 3x10 reps
forward stability ball roll 3x12
step ups 16 inch step 3x12 reps each 20# dumbbells
3 point dumbbell row 3x12 reps 35#
partial co contraction lunge BW 3x12 each
push ups 3x12 reps
hip thigh extension 3x12 reps 5# ankle weights
bent over reverse fly 3x12 reps 15# dumbbells

 

[lorajeanne]

Diane Sue - thanks for the info on the foam roller workout. The massotherapist was unable to relieve any of my severe spasms the other day when I went to him. I was so upset. I've been miserable, thus the reason I haven't posted in a couple days. I'm beside myself and frustrated. I have been corresponding with Tracie Long-Matthews regarding my condition and believe it or not, she has been gracious enough to get an in depth history and she is going to talk to her personal trainer about me (plus she has somewhat of a history with rehab type workouts) and create a personalized rotation for me. She's a sweetheart.....especially being that she has a baby, husband, dog and a full-time job and health club to run. She has told me that I need to take more recovery time, increase my cardio and flexibility ....due to age, etc.

Linda - Yes, definitely, a tight IT band can absolutely cause knee pain. Try rolling your IT bands out on a foam roller and see if it helps. I've actually had slight knee pain d/t tight IT bands and it helped me. Also, this is probably THE absolute tightest spot on your body when you foam roll. Ask Diane Sue, as I bet she'd say the same thing.

I finally got my Tracey workout. I think I'll do it in the AM.

Speaking of workouts, I read about this system on videofitnes and it was created by a dude that had a low back problem and got himself better with this system, so the sucker that I am ....I ordered it last night. It's a fusion of martial arts, body strength, dynamic tension, yoga and pilates.....I shall keep everyone posted. I have to get my spine better and my side.

www.YRGfitness.com

 

[WD]

Lora, I am sorry that the masso therapist did not help. It can be frustrating. I think that Tracey is giving you some great advice. She is cool to help you out like that. Yes the it band is an area that really does get tight. That foam roller has been a great tool with my knee. I did Cathe's HiiT and no pain this morning