Hardcore Fitness Maniac Hotties for 9/25

Fitnessfreakk366

Fitnessfreakk366

Cathlete
Had an excellent workout this morning. I had a horrible headache yesterday and was wondering if I'd even be able to workout. My head still feels fuzzy but not hurting. This workout helped.

1 min. rest between each set

SHOULDERS
Barbell Upright Rows:
60# - 5/5/5
50# - 12
40# - 15/15/15
***This was a brutal set. I was burning with the 3 sets of 15 reps.

Barbell Overhead Press:
65# - 5/5
55# - 12/10
40# - 15
***Was suppose to do 2 sets of 12 with 55# but just couldn't do it. These killed.

Lateral Raise:
22's - 5/5
17's - 12
15's - 15
***Great burn here. Shoulders were really fatigued well.

Bent Over Lateral Raise:
22's - 12/12

Then I did some cardio because I had about 25 minutes left. I did Cardio Coach #3 Challenge #1 and #2.

Cardio only stats:
26 minutes
21 minutes in zone
156 calories burned
1.5 miles travelled

That is all...
 
Morning Maniacs! I'm getting ready to go do RCR workout-B. Workout-A sure made my butt sore, so I'm hoping for more of the same.:cool:

Debbie- Sorry you have a headache. Nice job on the workout!

Debbie Seibers and Chad Waterbury's DVD is here. I'm waiting to see if there is any more of a discount somewhere, but I definitely want this one.
Here's a link: https://extranet.securefreedom.com/...il.asp?PriceID=40574&Cat=VIDEO|DEBBIE SIEBERS

And here's a description that I got off the yaya's:
Total Body Solution


There are five segments - each consists of an assessment, and a solution with various drills.

NECK (need a chair and a mat):
Neck Assessment - (1) Chin Tuck Hold and (2) Head Rotation Test - right side, then left
Neck Solution - (1) Chin Tuck, (2) Neck Flexion, (3) Neck Extention, (4) Side Neck Flexion, and (5) Head Tilt Hold

SHOULDERS (need a mat, a resistance band, and an optional exercise ball):
Shoulder Assessment - (1) Over-Under Hold
Shoulder Solution - (1) Egyptian, (2) Chest Lift, (3) Floor Push, (4) Y Raise, (5) External Rotation, (6) T Rotation, (7) Floor Slide, and (8 ) Band Pull

CORE (need a mat):
Core Assessment - (1) Plank and (2) Side Plank
Core Solution - (1) Standing Trunk Twist, (2) Standing Side Bend, (3) Hand Walkout, (4) Side Trunk Raise, and (5) Curl Up

LOWER BACK (need a mat):
Low Back Assessment - (1) Bent Over Hold
Low Back Solution - (1) Cat/Camel, (2) Hop Twist, (3) Birddog, (4) Trunk Twist, (5) Glute Bridge, (6) Clam, (7) Good Morning, and (8 ) Psoas Hold

KNEE (need a mat and a chair):
Knee Assessment - (1) Hyper Extension Test and (2) Single Leg Lunge
Knee Solution - (1) Leg Extension, (2) Partial Squat, (3) Calf Raise, (4) Knee Push, (5) Leg Curl, (6) Single Leg Balance, and (7) Quadriceps Hold

Each segment is roughly 15 minutes. Debbie says at the end of each section to do it every other day for 30 days (I would think the intent there is that you should do your weakest area(s) - which is why it the site says "in as little as 15 minutes every other day"). On the back of the DVD, it says that if you're not suffering from pain, you can do TBS before your daily workout to help prevent muscle strains before they happen.
 
Off Day.

25 mins this morning HIC (improv)..

..will do KPC (30mins) later tonight after work..

..really hatin' this cardio thing ;)

Happy Workouts Maniacs!!
 
Good morning!

Well, I'm just not even going to tell you which CC I did this morning. :cool: I was going to do Press Play but I forgot. I think someone put a spell on me!

Debbie - I'm glad your headache is gone. Nice workout woman!

Dallys - I love your colorful posts! Glad you have a sore butt!

One of my old (well, she's only 30) cycling buddies and very, very good friends is in town. She's been living most of her life these days in Europe - and most recently Spain - since her DH cheated on her and had a baby with the other woman and they divorced. She lives quite the exciting life these days! She has a latin lover now and she's soooooo happy! She cycles all over Europe, is finishing up her dissertation for her PhD in exercise physiology and has an awesome job that allows her to work from anywhere in the world with her laptop. And she's ADORABLE! And the best thing - her ex wants her back more than anything in the world and she doesn't want a thing to do with him (he's still with the baby mommy but tells my DH he's been trying to kick her out forever - according to my DH she has a reputation for getting around and has 2 or 3 other kids). Anyway, my friend said she saw him yesterday and...nothing. She IS borrowing a $5,000 road bike from him while she's here though. Good for her!

Also, my dad is coming into town today. He'll be here for a little over a week. My postings may be scarce for awhile. :)

Have a great day everyone!
 
Hey Maniacs,

Today I did a premix from Amy's ASC III, it was combo 1 & 2, combined 1 & 2, power ups, combo 5, power ups, combined 1 & 2. It ended at little storter than I wanted so I added combo 3 to the end. The jumps over the step in the power ups are brutal. Have to admit I had to take few extra seconds to catch my breathe! :eek::eek::p
 
I did Amy's Step Challenge 3 stopping before the c/d and did power ups then the cooldown before I took the girls to school. When I came back I did combo #2,#5, powerups and cooldown again ( I need practice on those segments) then I did the Abspound1 segment with a 15# dumbbell since I don't have the kettlebell, and followed with Slow Mo core, finished with step challenge3 stretch. I burned 1023 calories and 55% fat. Tomorrow is supposed to be Ripped 1000 and Circuit Zone. I will see how that goes. I think I will only have 3 of the six grandchildren here all day and won't have to go out after all. Got to get the baby ready and go get the car washed and pick up the rest of the children. Woke with a headache today and have been trying hard not to take anything. I ate a bowl of the pumpkin pie oatmeal out of the new Clean Eating Magazine. It was really good:) I forgot the almonds though. With the spices, protein powder and pumpkin it was yummy anyway. I used skim milk in it though. Bought some things for some other recipes too. I couldn't find lite coconut milk. That is my problem with the clean eating mags and books is I have to go to a nutrition center to get some of the stuff for the recipes:rolleyes:

Dallys, I want that workout. If you find a good deal let me know:)

Suz, I have put in CC workouts before and thought "this doesn't seem right" and then looked and I was not doing the one I thought I was. Usually I am just like "oh well" and finish what I started. LOL

Debbie, sorry you have a headache. Hope it goes away soon.
 
Meals for today:

Medium Calorie Day

M1: ON whey protein shake w/4 strawberries & 2 oz. banana (pre workout)
M2: Same as M1 (post workout)
M3: Banana Nut Bread BSN w/ 3/4 c. oats & 1 tbsp. Naturally More PB
M4: 3 oz. turkey in pita; 1 tbsp. raw almonds; nectarine
M5: Clif bar
M6: 6 oz. chicken w/Shake & Bake parmesan; Sauteed veggies w/ 2 tsp. parm cheese
M5: Squash omlette

1982.5 calories (1950 goal)
42 g. fat - 19%
209 g. protein - 42% (195 g. is goal)
204 g. carbs - 41% (195 g. is goal)

Can't get much closer then this. Happy with these foods.
 
Grrrr....today ended up being an unplanned rest day. I wanted to workout, but there was too much to do with two new classes starting tomorrow, and I got very little sleep last night, so I was only gonna do something light anyway.

I didn't post yesterday, but I did Amy's Cardio Pump Step.
 
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