Hardcore Fitness Maniac Hotties for 1/3

[Fitnessfreakk366]

HAPPY NEW YEAR EVERYONE!

Today was supersets and I worked Chest and Triceps. Had a great workout.

WARMUP:
1 min. rest between each set

Incline Barbell Press & Overhead Extensions - 55#/20# - 12 reps - 2 sets (warmup)

CHEST/TRICEPS:
1 min. 30 second rest between each superset.

SS #1
Incline Barbell Press - 85#/8 reps - 3 sets
ss w/
Overhead Dumbbell Extension - 37#/8 reps - 3 sets
***One of my cats layed between my legs on my bench the whole time I did this superset. What a dork!

SS #2
Flat Bench Dumbbell Press - 37's#/10 reps - 3 sets
ss w/
Lying EZ Curl Bar Extensions - 45#/10 reps - 2 sets
Lying EZ Curl Bar Extensions - 45#/8 reps - 1 set
***This exercise really gets me good. Had a hard time with the 3rd set.

SS #3
Incline Dumbbell Flyes - 27's#/12 reps - 3 sets
ss w/
Weighted Bench Dips - 55#/12 reps - 3 sets
***Felt good with this superset.

SS #4
Pushups w/Toes on Stability Ball - 12 reps - 2 sets
Pushups w/Toes on Stability Ball - 10 reps - 1 set
ss w/
Seasaw Pushups - 12 reps - 1 set
Seasaw Pushups - 10 reps - 2 sets

 

[WD]

It is hard turning my hours back around. This morning I did STS Total Body. I raised the weight on most of the exercises. Workout was 67 min and I burned 387 calories. I then did Lower Body Blast floorwork with my blue extra heavy perform better loop and 3 lb ankle weights, 9 miin, 41 calories. For Cardio I did Rapid Fire shadow boxing and kickbox 2, 26 min and 171 calories, I finished with Amy Bento's Rumble active Stretch 13 min 52 calories. Total workout time was 1 hr 47 minutes and calories burned was 610. I will come back and post weights. I need to get a shower while the grandbaby is napping.

 

[[email protected]]

I did upper body, Gym Style back, bis and shoulders, then a Hiit 20 and YTF abs 10.

 

[poetree_n_motion]

Good Morning -

Missed a couple days checking in. It looks like everyone is still hitting it hard. Doing Insanity with that stitch (translation: dagger ) in my side made me feel pretty ... accomplished (last Thursday), but I was compensating and using a little muscle in my upper thigh, which is now a bit unhappy with me. It isn't bad - just sensitive. Only aware of it in deep or high lateral-ish hip flexion (like wider tuck jump or full squat movements). It whimpers a little then. Pretty sure it's my tensor fasciae latae - that's a mouthful, but it's that little hard bulge of a muscle lateral to where the hip flexors originate. It inserts (interdigitates) into the IT band - more of an abductor, but assists (stabilizes) during flexion. Important little guy - not good to have it ticked at me. It doesn't really WANT to assist anything right now -- so. no leg work or Insanity for a few days. Bike sprints and elliptical and even stair climbing are fine, so I've been doing that. Finished Meso 3 upper body on Friday -- I'm thinking about spending some time with Slow and Heavy. I like to do some add ons from Amy's Slo Mo series with that, so I guess that will be my plan, along with some interval work on my bike and elliptical trainer. No Budokon, either. The floating movements and quite a few of the moves in Power and Agility wouldn't go over so well. So, gentler yoga and stretching -- and ice -- and Advil -- and apologies will have to do for a few more days.

I hope you all had a great New Year's and Christmas. I will try to be better about checking in consistently. Some things got on top of me there for awhile

Have a good day.

Lori

 

[WD]

I am trying to clean the diet back up after the holidays. I did do a few lighter versions of snacks for the granddaughter's New Years Eve. But then yesterday was homemade lasagne, homemade bread, chocolate rum cake, and ice cream Today I had whole wheat toast with 1 egg post workout. Lunch was a BioChem Greens and Whey shake with almond butter Bleh!! Dinner will be baked chicken with a honey dijon sauce and asparagus.

STS Total Body weights:
Trisets with burn out sets
16 reps first triset, 12 reps the second

dumbbell squats 30lb dumbbells
one leg elevated lunges 25lb dumbbells
power barbell deadlifts 60lb
16 reps then repeat 12 reps

flat bench press barbell 45lb
chest flys 17.5 lb dumbbells
dips BW
16 reps then repeat 12 reps

burn set
8 tricep push ups
12 traditional push ups

Barbell Rows 60 lb
one arm dumbbell row 25 lb
standing dumbbell curl 17.5 lb dumbbells
16 reps then repeat 12 reps

burn set
t pull with band
seated bicep curls with band

Squats narrow stance 30 lb dumbbells
static lunge dumbbells 30 lb dumbbells
stiff legged deadlift barbell 60lb
16 reps then repeat 12 reps

standing dumbbell overhead press 17.5 lb dumbbells
standing barbell upright row 35lbs
standing dumbbell lateral raise 10 lb dumbbells
16 reps then repeat 12 reps
burn set band rear delt row 12 reps

side slide lunges with gliding disc 22.5lb dumbbells
one leg lide back lunges with gliding disc 22.5lb dumbbells
wide stance deadlifts 60lb barbell

abs using a band and 5lb dumbbells

Lori, it sounds like you have your workouts planned out so you can mend. I hate when I do something like that to myself. It really leaves me bummed.

Debbie, nice job on the supersets I like the stability ball addition.