Hardcore Fitness Maniac Hotties for 8/17

[Fitnessfreakk366]

Wow, where is everyone???

Today was STS Meso 1, Week 3, Disc 8, Back & Triceps. Had an exceptional workout this morning. Felt great and really strong.

Warmup:
Lat pulldowns with band - Purple band/10 reps
Double Arm Band Rows High End - Purple band/28 reps different rep counts
Seasaw Pushups - 10 reps
Dips- 16 reps

Workout:
Chinups - 12 unassisted (woohoo!)
Seated Overhead Extensions One Arm (dumbbell) - 20#/15 reps (These were tough)
T-Pull with band - Green band/36 reps
Flat Bench Barbell Triceps Extensions - 45# - 14 reps different rep counts
Barbell Rows - 65#/21 reps
Y's with band - Green band/36 reps
Kickbacks One Arm (dumbbell) - 15#/15 reps
One Arm Horizontal Row (dumbbell) - 30#/15 reps
Deadlifts (dumbbell) - 35's/8 reps
Close Grip Bench Press (dumbbell) - 30's/15 reps
One Arm press Down with Band - Purple band/36 reps
Chinups - 7 reps unassisted
Seated Overhead Extensions Both Arms (dumbbell) - 32#/15 reps
Barbell Rows - 60#/21 reps
Double Arm Rows with Band - Green band/36 reps
Side Leaning One Arm Overhead Extensions on Ball (dumbbell) - 15#/15 reps (I think this is the heaviest I can go with these. This bothers my right shoulder)

Drop Sets:
Dumbbell Rows Both Arms - 25's/10 reps
Dumbbell Rows Both Arms - 20's/10 reps
Dumbbell Rows Both Arms - 17's/10 reps

Kickbacks Double Arm (dumbbell) - 10's/15 reps
One Arm Band Kickbacks - Green band/36 reps
Pullups - 4 Unassisted (Next week I'm going to use my Perfect Pullup and do Australian or standing pullups)

Drop Sets:
Cross Body Kickbacks (dumbbell) - 20#/10 reps
Cross Body Kickbacks (dumbbell) - 17#/10 reps
Cross Body Kickbacks (dumbbell) - 15#/10 reps
(Did one arm at a time)

Straight Arm Flys Prone on Incline Bench - 12's/15 reps
Side Lying One Arm Pushups - 16 reps (these also hurt my right shoulder but I like the exercise)
Scapular Retractions (shrugs) (barbell) - 65#/15 reps
Superman on Floor Arms & Legs Elevate - 24 reps

I think I'm going to add in another day of cardio and stop doing yoga for a while. Or maybe I'll add in a half hour of cardio and a half hour of yoga. Not sure yet. I gotta get some of this fluff off of me. I'm tired of it.

 

[SheWolf]

Today started week 2 of Meso 2, Disc 16 Chest, Shoulders and Triceps. You had the same rep pattern as last week 12/10/8 but at 75% and a final backoff set dropping weight by 40% and going to failure. Workout was 1:03 and I burned 375 calories. Then went for a walk pushing DD that was 1:05 and I burned 575 calories, for a total today of 950 calories burned.

And due to how I felt Saturday morning, I did not do anything else nor did I do anything on Sunday. I was experiencing some sharp pians in the left knee. However I did some work out in the yard both those days.


CHEST
Incline Bench Press (2 w/u sets)
12/12 - 40#
12/10/8 - 70#
16 - 50#
Incline Flys
12/10/8 - 22's
19 - 15's
Flat Bench Press
12/10/8 - 85#
15 - 55#

SHOULDERS
Standing BB Front Press
12/10/8 - 40#
14-25#
Standing Lateral Raise
12/10/8 - 17's
10 - 12's
Seated Rear Delt
12/10/8 - 13's
15 - 8's

TRICEPS
Flat Bench Tricep Ext
12/10/8 - 42#
20 - 27#
Side Leaning One Arm Ext
12/10/8 - 16's
Double Arm OH Ext. to Failure
15 - 10's
One Arm Kickbacks
12/10/8 - 18#
Double Arm Kickbacks to failure
20 - 12's

 

[WD]

No cardio today. I am trying to make myself cut back a little. I started STS disc 1 meso 1 today chest, shoulders, and triceps, then I did Abs Circuits no equipmenr abs and yoga based abs, finished with the extended stretch and a Muscle & Fitness Hers foam roller stretch for shoulders and chest. I could really feel the front of my shoulders when I was done. Feels better now I burned 569 calories workout was 1 hr 45 minutes.

workout went like this:
push ups-BW 8 reps
push ups- wide-BW 8
push ups- 30
alternating seated overhead shoulder press-20# dumbbbells 16
barbell curl-40# 21 reps
incline chest flys- 15# dumbbells 15 reps
seated rear delts-15's 15 reps
bonus band pulls-green(Cathe's new bands are much tougher than my old ones)
Incline alternating curl rotate at the top- 20's 4 reps, 15's 11 reps
decline push ups- BW 20
incline front raise on stability ball-12#dumbbells 8reps, dropped to 10# 7
standing quarter stop curls both arms 20# dummbells 8 reps
prone push ups on stability ball- BW 20 reps
seated lateral raise both arms high ends- 10# dumbbells 6
seated concentration curls 1.5's- 20# 12reps
straddle push ups-BW 15 reps
side leaning lateral raise on stability ball- 10# dumbbell 15 reps
seated curls alternating +both arms- 20# dumbbells 16 reps
chest flys flat bench- 15# dumbbells 15 reps
seated overhead press- 20# 15 reps
1 arm preacher curl on stability ball- 20# dumbbell 15 reps
core push ups bootcamp style- BW 16reps
seated front press double arm 1.5's- 40# 12 reps
reverse dumbbell curl- 20# dumbbells 8 reps dropped to 15's 8 reps
staggered push ups- BW 16 reps
incline rear raise on stability ball-12# dumbbells 15 reps
barbell curl wide grip-40# 21reps
I had to drop weight several times. I was trying to do better than I did the first time I did STS. Maybe next time I should just up it by 1 ore 2#.

 

[SheWolf]

Debbie - I forgot to say Nice Job on the Chins! And the rest of the workout as well!

DianeSue - Sometimes small increases are the way to go. That's why I love my pace weights!

 

[SheWolf]

WooHoo! My weight is FINALLY down 3 lbs!!!!!

 

[Fitnessfreakk366]

Linda & Diane Sue - Nice workouts! Diane Sue, I'm glad to see you are doing STS!

 

[WD]

Debbie, I have been wanting to go back and do STS again. I did play with parts of it once I finished it the first time through.

Meals today are:
b-oatmeal with 1 scoop Optimum Nutrition chocolate whey
l-mixed salad, 1 chicken breast, Kraft Greek Vinegrette with olive oil dressing
snack??-hoping to get out to the store
d-Muscle Chow's stuffed pepper recipe so I can use up some ground turkey I have thawed.
s-protein shake
Hopefully I can get out of the drive to go to the grocery store. The fence people are parked behind my car.

 

[buttercup78]

Nice work on STS, ladies.

Linda-congrats on the weight loss
Debbie-totally understand the fluff

I am getting back on the workout wagon and eating clean wagon this week. I gave up diet soda Sunday as it is doing me no favors. I have already noticed I am not as hungry. My yo-yo eating habits are really tearing my body up. I just have to be consistent. I have 20 + pounds to lose. This week I am doing 3 tb workouts (2 circuit style) and 2 additional cardio days + 1 20 min metabolic workout.
BBL
theresa