Hardcore Fitness Maniac Hotties for 11/17

[Fitnessfreakk366]

Well, since I didn't work my back or biceps on Saturday, I did Gym Style Back and Biceps today. Had a great workout.

I'm thinking of making up a 4 week rotation to post on Cathe's forum and following it myself. I may even do a seperate checkin for anyone who wants to follow it with me. I think I'll mix it up with GS and 4DS workouts and see how it goes.

Anyways, here is what I did:

BACK
Reverse Grip Dumbbell Rows:
25's - 8/8
20's - 12
***The slow counts Cathe does kills me.

One Arm Row:
25's - 12/12

T-Back Squeeze:
Purple band

Pullovers:
35# - 8/8
***The slow count really got a good burning sensation in my upper back. Tri's felt it as well.

Low Back Extensions

Low Back Rotation Tilts

BICEPS
Barbell Curls:
50# - 10
45# - 10
***This was a 4/4 count and it was a killer.

Dumbbell Partial Reps:
12's - 2 sets of 8 partials going half way up and then half way down.
***These burned like crazy.

Concentration Curls:
15# - 10 reps of 6 ct. up, 2 ct. down and then 4 sets of holding half way up, going all the way up and then lowering down 3 cts.
20# - 8 reps of 3 ct. up, 1 ct. down

Curl Up/Reverse Downs:
15's - 10 reps 4/4 count
***Forearms were burning.

Hammer Curls:
15's -
***Many reps and differnt counts.

Wrist Curls:
12's - 16/16

ABS
Power Hour Ab Work

That is all....

 

[SheWolf]

No workout for me Saturday, didn't get to bed until 1 am. But back at it this morning.

Superset A
Incline DB Press
6/6/6 - 40
One Arm Row
6/6/6 - 47's ***Dropped the weight even more and was able to get a good hold at the top, but had some pain in the front of left shoulder***

Superset B
Chin ups
8,8,5/8 ***Had a tough time with these this morning***
DB Chest Press
8/8/8 - 40's

Superset C
Close Grip Tricep Press
24 - 55#
23 - 50 #
25 - 45# **This wasn't suppose to be a drop set but couldn't make 25 reps, biggest problem was a burning sensation in the front of right shoulder***

Then interval cardio at 45/90 ratio using Amy's ASC powerups.

 

[Teddygirl]

Good Morning Ladies

I really hate taking a day off, so much to do when I get back

This morning, I did a 30 minute jog (darn it left TM on again) and I did Slow & Heavy Chest & Back, I got a nice burn going on. I was getting ready to start biceps and noticed I only had 12 minutes to do the workout so putting biceps on hold untill tonight

Stats:
30 minutes
2:04 miles travelled
226 cals burned

BB Chest:
BB bench press 50/55/55/55
(I don’t like using DB for chest work)

DB chest Flyes: 15/20/20/15

Back:
DB one arm lat press R 20/20/20 L 20/20/20
(I prefer to do one arm at a time)

DB pullover: 15/15/20

Debbie and Linda: Your work is always nice bbl

 

[meowracer]

Debbie - I would be interested in a rotation and check in of yours

Wow - I have been slacking. Going out of town through me off - I was exhausted, had so much to catch up on, and this time of year is horrible for my breathing. I have got to get back with the program though, both with workouts and eating. Yesterday, I did get in PS back, biceps and abs and then CC#8 so I felt like I was back in the game Today will be PS legs again, I think. I've had that DVD for a while but had not done it until last week.

I've been here reading some - Diane Sue - hope you are feeling better.

Suz - how are you doing with the headaches?

 

[toastythemosty67]

Good Morning Maniacs!!!

Worked my legs very good on Saturday. Still feeling the doms pretty good so I feel like I need to do some yoga for a change, but still want to get on elliptical and burn some too and then just stretch it all out..so cardio first and then yoga followed by a deep meditation.

 

[Teddygirl]

Toasty: I meant to tell you, Sunday, I listened to Vol 1 pretty interesting and its' TRUTH what folks can do to you if we let em. I plan to try Vol 2 tomorrow, while in bed, only if I can, not sure what to expect, thanks girl! You are alright with me

 

[toastythemosty67]

Toasty: I meant to tell you, Sunday, I listened to Vol 1 pretty interesting and its' TRUTH what folks can do to you if we let em. I plan to try Vol 2 tomorrow, while in bed, only if I can, not sure what to expect, thanks girl! You are alright with me

Teddygirl,

Well volume 2 is the filet mignon so I know you will enjoy it. The first part is explaining everything so nicely. I really wish I could get more similiar to that cd. Good stuff..glad you are liking it.

 

[Fitnessfreakk366]

Teddygirl & Char - What are you girls talking about??? You got my curiosity going.

 

[SuzMax]

Hello Peeps!

Yesterday was my day off. We went to a HUGE football party in Ft. Collins (CO), just 45 miles south of us. There were about 40 people there - all in their 30's and 40's and some of their kids too. There was a big tv upstairs and a MONSTER theatre room downstairs where the Bronco game was on. That was good b/c that's the game my DH wanted to see. There was SO MUCH FOOD. This gal made a turkey (she injected it with tons of butter) and a couple of other hunks of meat and all kinds of other stuff. It was crazy. I took an enormous thing of shrimp cocktail thank goodness (funny thing - the kids LOVED that) and there were some grapes but I did end up eating a bunch of turkey before I found out it wasn't healthy. Oh well. Then I ate CAKE! I could have done much worse though. Trust me! And it looks like we got our Mexico trip planned for February while we had everyone together. I think it will be a big group this time.

Today I did legs. I ran out of time for cardio so I'll have to do it tonight. I was messing around with the Bowflex trying different things. I hate when that happens.

Leg Press
10r 8r 6r 8r
140# 150# 160# 180#
Last week I didn't think I was going to be able to get that 180# off and thought I was going to have to lower the weight and today as I was coming up on the 4th rep I just felt strong so I kept going. Crazy.

Calf Raises
10r 8r 6r 8r
140# 150# 160# 180#
Those last 8 reps were tough with 180#!

Leg Extensions
10r 8r 6r 8r
70# 80# 90# 100#

Did Abs in between leg extension sets. While lying down on the bench, hooked feet under pads, put hand over head and sit all the way up and then back down 20 times. Did 4 sets. These weren't so easy.

Bulgarian Split Squats
10r 8r 6r 8r
30# 35# 40# 50#

Romanian Deadlifts
10r 8r 6r 8r
65# 70# 75# 80#
These were tough today. I'm starting to feel them a bit on the side of my lower back so I'm trying to really focus on my form. Remember when we were all hurting our lower backs - off to the side? That's what I hate about these - they're so effective but as you go heavier you risk injury if you're not careful. But I LOVE this exercise b/c I can really feel it working and I don't want to give it up.

Lying Leg Curls - Started with One Legged on Bowflex Revolution - finished with Standing on 8rep
10r 8r 6r 8r
20# 30# 30# 30#
I just didn't feel the burn where I wanted to so I switched to standing but couldn't go heavier than 30#. I'm putting the leg attachment back on my other bench to see if I feel that any more in my butt than I do with the Bowflex. This is what really slowed down my workout this morning.

Debbie - Nice work! Those slow counts are KILLER!

Linda - Do you think you have a tear? I get that burning too and my doctor said I could possibly have a tear.

Teddygirl - Awesome job on the weights!

Shana - I'd say you're back with yesterday's awesome workout! My mig is finally gone thank goodness. I see my neurologist for my regular appointment tomorrow.

Char - My legs were still sore this morning from my leg work on Saturday. I was wishing I had waited another day to work them! Enjoy your cardio, yoga and meditaiton today.

 

[SheWolf]

Char & Teddy - I am with Debbie, my curiosity has the best of me!

Suz - Oh I definitely think I could have a tear and probably a million other things erong with my shoulder. Which is why I refuse to go to the doctor for them, because I am afraid of what they may find. Then they tell me I couldn't work out for like six months or something

 

[Fitnessfreakk366]

Suz - Oh I definitely think I could have a tear and probably a million other things erong with my shoulder. Which is why I refuse to go to the doctor for them, because I am afraid of what they may find. Then they tell me I couldn't work out for like six months or something

Linda - Not sure where your shoulder pain is, but mine hurts when I lift my elbow out to the side. It hurts right no the top of the shoulder and out to the side. I heard it's my rotator cuff and was told to do some rotator cuff exercises, which I plan on doing with my next rotation. Maybe incorporate something for the rotator cuffs and see if that helps your problem.

 

[toastythemosty67]

Linda and Debbie,

One of the meditation cd's I have on letting go of unwanted people in your lives by "cutting the cords".

 

[SuzMax]

Suz - Oh I definitely think I could have a tear and probably a million other things erong with my shoulder. Which is why I refuse to go to the doctor for them, because I am afraid of what they may find. Then they tell me I couldn't work out for like six months or something

Linda - What my PT told me was that if I got the surgery sooner it would mean much less time of healing than if I were to wait until it was worse (like 1 month of rehab as opposed to 8 months of rehab). Keep that in mind if you really think it's that bad. The longer you wait, the longer your healing is going to take.

 

[Fitnessfreakk366]

Char - Ahhh, meditation. Cool!

WOW, it is really snowing here. It's so pretty. I love the first snowfall.

 

[meowracer]

Hey Maniacs - I found this workout and wanted to share it. Well, not so much a workout as a test, I guess, or something to incorporate into workouts. I want to do it just to see what I can do! http://www.menshealth.com/cda/artic...&conitem=9e0766766eafe010VgnVCM20000012281eac____

Suz - glad the mig is gone. I am staying away from neurologists! Last time I went, they turned my world upside down with the scare of my life! And don't you hate it when you are eating away on somthing you think is perfectly healthy only to find out they have put 18 lbs of butter/oil/whatever in it?? I've done that too - glad you went ahead and had some cake too

 

[sunnyside]

Hey Maniacs! This morning I did Jari Love's Ripped to the Core. I plan on going on a bike ride here in a few. It's quite nice outside today. Like in the 50's. Lunch was 1/4 porkchop and potatoes. Why do I feel guilty about that? Felt like I ate cake or something. There's the mind playing twisted games with me again.

Anyways,

Teddy-Char- So what's this meditation stuff? Something I need?

Suz- Yeah don't you hate it when you are thinking you are eating something good and you find out you ate about a whole stick of butter!

Linda- My Sports doc told me that the shoulder is the one joint not to mess around with. Be careful. I had a cortizone shot for my rotator cuff awhile back. Made a huge improvement and the pain never came back. I had a bruised rotator cuff he said. I could barely lift my arm to comb my hair at the time.

Shana- That link isn't working for me.

Debbie- Yeah, Snow! Good idea with your Cathe rotation and check-in. I'd do it if I wasn't into this Jari Love rotation. I bet you get a lot of followers.

 

[Sonya Arellano]

Afternoon maniacs!

Debbie, Linda and Teddy....inspiring workouts as always!

Teddy...dontcha love when you find something "to die for" when shopping!

Dally's...who does Great Butts Guaranteed?...do you get your $ if it doesn't work The spinach stuffed pork chops sound yummy!

Suz...with such a samll frame you amaze me with the amount of weights you lift!!!!!!! Sounds like the party was alot of fun! And now I know exactly where Fort Collins is!

Char...you workout sounds like exactly what I need! Have doms from yesterdays workout. I have still yet to listen to the cd's but now I definetly do so.

Scheduled for cardio today....

 

[toastythemosty67]

Finished my cardio
Burned 343 cals traveled 4.2 mi in 40 mins.

Son got into fender bender..gotta go.

 

[meowracer]

http://www.menshealth.com/cda/artic...&conitem=9e0766766eafe010VgnVCM20000012281eac____

Trying it again...

 

[meowracer]

Well, something happens when the link is shortened as I post. My shortcut link works, I copy and paste and it changes. Here is it literally copied and pasted! It is from Men's Health so you can most likely google and find the actual link. Some of these I have seen, some I had not.

Fitness:

Muscle Building:Legs

print | email
Leg Workout

The Best Exercise You're Not Doing
One simple (and grueling) movement will revolutionize your leg workout
By: Alwyn Cosgrove

2 Comments |

221 Recommended

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As a trainer, I've witnessed some amazing things in the gym, most of which involved 300-pound powerlifters moving weight equal to that of a small SUV. (There was also the adult-film star I trained who had an orgasm every time she did hanging leg raises, but that's another story.)

The most impressive feat I've ever seen, though, came courtesy of a 160-pound guy named Steve Cotter. Steve's a martial artist, and one day he did a dozen single-leg squats while holding an 88-pound kettlebell in each hand. If that doesn't sound particularly jaw-dropping, try doing one -- without any weights.

And there lies an important point: Despite the plethora of gym equipment available, some of the greatest exercises remain the ones you can do with just your body weight -- for instance, the single-arm pullup and the handstand pushup. Or the lower-body version, the best leg workout to build leg strength and improve athletic performance: the full-range, rock-bottom, single-leg squat.

So, while you may not be the strongest guy in the gym, you can still turn heads by banging out a set of single-leg squats. And the attention is just a side benefit. Master this one leg workout and you'll see gains in strength, speed, and balance. You'll squat more weight, jump higher, and discover athletic ability you never had before. The best part: You can do it all without setting foot in a gym.

Test your best
To determine your leg workout training plan, do as many single-leg squats as you can. If you aren't able to perform at least two repetitions flawlessly, note the spot during your descent at which you can't control your speed of movement. This is your "breaking point" -- and you'll need to know it to complete the routine. Once you've finished the test, proceed to the leg workout here that most closely matches your maximum effort.
SINGLE-LEG SQUAT
Stand on a bench or box that's about knee height. Hold your arms in front of you and flex your right ankle so your toes are higher than your heel. Keeping your torso as upright as possible, bend your left knee and slowly lower your body until your right heel lightly touches the floor. Pause for 1 second, then push yourself up. That's one repetition.

YOUR BEST EFFORT: 0 TO 1 REPS
THE PROBLEM: Individually, your legs aren't strong enough to support your body weight through the entire range of motion.
THE FIX: A two-pronged attack using "negatives" and "partials," both of which help you challenge your weak spots and lower your breaking point. Do this workout once every 4 days until you can perform at least two single-leg squats with perfect form.

Step 1
NEGATIVE SQUAT
Stand on your left leg, facing away from a bench. Holding your arms and your right leg in the air in front of you, slowly lower your body until your butt is slightly higher than your breaking point. (Ideally, this should take 5 to 7 seconds.) Sit, then stand up using both legs. That's one repetition. Do six reps with your left leg, then six more with your right. Complete a set. Rest for 2 to 3 minutes and move on to step 2.

Go to the next page for step 2 of the program...

Have to post the rest in a separate post.