Hardcore Fitness Maniac Hotties for Wed. 1/26

[Fitnessfreakk366]

Today was total body with supersets. Same exercises as last Wednesday.

Had a great workout and felt very strong except for my elbows. They were really bothering me and I'm wondering if it was the 65# barbell curls. Not sure.

1 minute 30 second rest between each set. Setup time between each superset wasn't too bad this morning.

Warmup:
Squat & Press - 12's/12 reps - 2 sets

Workout: - 3 sets/8 reps
SS #1
Dumbbell Military Press - 22's (up 2#)
ss w/
Leg Press Station - 220# (up 10#)

SS #2
Incline Dumbbell Press - 35's (up 5#)
ss w/
T-Bar Row - 85# (up 5#)
***Tough superset. 85# T-bar rows were a challenge.

SS #3
Preacher Curls - 55# (no increase)
ss w/
Standing EZ Bar Tricep Extensions - 45# (no increase)
***Decided to stay with the same weights as last week since my elbows were bugging me.

ABS:
Muscle Max Ab Work

 

[Teddygirl]

Morning Guys

Man oh man, MESO II is looking yummy! Yesterday, it was pretty quiet here at my job, so I started preparing STS Excel sheets for all the workouts (don’t know why I didn’t do this in the first places) As I was setting up, I started noticing the workouts, OH MY I was like DANG!! Just what the doctor called for. Thank goodness my son has 30’s and 45 pound dumbbells. I am so PSYCHED, its' ridiculous,

For the recovery week, I know Cathe said NO weigh training, I don’t see that happening, bc, I don’t want to lose the little strength I’ve gain more than likely I'll continue endurance workouts just can not stop now

I started with a 10 wu on treadmill


D-11 Back & Triceps

Lat pulldowns w/band
Double arm rows w/band
Dips on chair
DB seated overhead ext one arm #10/10r
Chinups (used tubing) 16r
BB flat bench triceps ext 25/15r
DB One arm row #15/15r
T-pull w/band (purple)
DB Flat bench triceps ext #10/15r
BB rows 45/21r
(add 5 more lbs)
Y’s w/band (purple) 36r
DB One arm kickbacks #10/15r
DB One arm horizontal row #20/15r
DB Deadlifts #20/8r
Seesaw pushups 20r
One arm press down w/band (gray)
Chinups 18r
(once I started slowing down and really contracting my back.. YOWZA)
DB seated overhead ext both arm #15/15r
BB rows 45/21r
Double arm rows w/band (gray) 36
DB side leaning one arm overhead ex #10/15r
DB pullovers #20/15r
DB kickback double arm #10/15r
One arm ban kickbacks (purple) 36r
Pullups 12r
DB cross body kickbacks#10/15r
DB Rows both arms 3 sets of 10 20/15/15
DB Close grip bench press 3 sets of 10 20/15/10

Debbie - Good job! ^5 on weight increase, girl.................

 

[Fitnessfreakk366]

Teddygirl - I STRONGLY recommend you stay away from weight training for a week. It's put in STS for a reason. Your muscles need to recover and repair themselves so you can lift heavier in Meso 2. Just do what Cathe says. Do cardio on your recovery week, but not weights. It can hinder your progress, believe it or not.

 

[Teddygirl]

Debbie – Dog Gone This could throw me back, into restarting MESO 1, girl you know how fickle I am…. I’m on a roll. Really tho, you really think me doing a few endurances workouts could hinder me from lifting heavier in MESO 2? I would think not lifting hm……..Thanks for looking out, cardio it is. Wait!!! please just one lift

 

[WD]

I can breathe a little better this morning. Spent a long time in the whirlpool last night with mineral salts. I used warm compresses on my face to help with congestion and sinus pressure. I need to get a gel pac because these damp clothes are drying out my face. I have to be up at 4 the next two mornings so hope it stays better. I had some of the Biochem Greens and Whey with almond milk post workout. Since I can't taste anything I figured I might as well use it
My workout this morning was Amy's Slo Mo Challenge 2 with added triceps work. 70 minutes 324 calories. I then did Intensity Hiit Low, Bootcamp and stretch 31 minutes 216 calories, Max HR 156. Total time 1 hr 41 minutes and calories burned 540.
Wobble Hack Squats- 20's 3 sets 8 reps ( I didn't put quite as much movement in the dumbbells as Amy this time and am pretty sure this is not the move that has been bothering my low back)
1 arm lat pullover on the stability ball-12lb 3sets 8 reps
side lunge with dumbbells(she does the barbell cradle side lunge which makes my back hurt, I think it pulls me forward to much) 20's 2 sets 8reps
seated row- 1 inch superband with anchor in lower door hinge 3 sets 8 reps
single leg rock up squat with ball- 20lb dumbbell 3 sets 8reps
reverse delt fly & rotation-10's 3 sets 8 reps
chest fly around the world-8's 2 sets reps
biceps contraction concentration curls- 40lb barbell 3 sets 8reps
decline triceps dips BW 3 sets 8reps
added the incline tricep french press- 25lb 3 sets 8 reps
core-8's, 10's I used the stability ball for roll outs in plank position( I got this from New Rules of Lifting for abs. I did not have room for the barbell roll outs with grandbaby in the room too) This worked well.

 

[Fitnessfreakk366]

Teddygirl - You are so funny. Rest is important, but if you feel like you have to do something, do a total body workout somewhere in the middle of your recovery. STS is made up a specific way to gain strength, and yes, if you lift on a recovery week it most certainly can lessen your strength. Based on scientific facts, which I won't bore you with, there is an advantage to taking a recovery week. Cardio is fine, yoga is fine, lifting is a no.

 

[WD]

Yesterday's eats were carb heavy. Not feeling well really didn't do much for my food choices.
B- 1/2 peanut butter sandwich(grandbaby asked and didn't eat anything)
L- Clean Eating Magazine Country Style Beef and Green Pepper Soup
S- Cashews
D-Schwann's Turkey Pork meatballs from their healthy living products and salad with garbanzos and lowfat chipotle ranch dressing
S-1 pouch Dora Fruit Snacks
1,033 calories; 114 gm carbs; 42gm fat; 56gm pro;85 mg chol

Teddy. I doubt you will lose any muscle. Maybe if you do cardio you could do a really light weight cardio and circuit workout. Cathe, does have these workouts mapped out well though. Maybe do some core work instead. Just some suggestions.

Debbie, nice job on the SS's. What is it with the elbows. I thought mine were better this morning and was careful with the contraction concentration curls but now I can feel some tenderness. I kept it at the same weight.

 

[Fitnessfreakk366]

Diane Sue - I'm not sure what's going on with the elbows. Mine have been bothering me for a while. I think I need to lower my bicep curls, but you know my pride won't let me. LOL!!! Nice workout today!

 

[WD]

Roselyn, I just noticed that you started a thread earlier. Nice work on the lower body and Hiit. Those weighted vests really do help
I don't know what to say to help your friend. Thermogenics is not the way to go. It sounds like she has tried some things. I don't really know anything about Jenny Craig. I think finding other things to occupy the mind and hands can help. Has she tried a fitness program?

 

[buttercup78]

Nutty week continues. Yesterday I got a short plyo workout in doing moves for 30 sec and resting for 30. I think the total came to about 25 w/ warm up and cool down. Today is going to be yoga, I feel tired and pooped.

Debbie-weird about the elbows MIght be a good idea to back off the weight a bit, your pride won't be dealing with the consequences

Teddy-glad you are sticking with weight watchers, I have been doing ok but I still have to clean up my weekend eats. Also, I agree with Debbie. Take the rest week, it's usually the things we don't want to do that are really the things we need. (A mantra I must repeat to myself )

Diane Sue-hope you are feeling a bit better, good workout despite the sinus crud

I am sorry if I missed anyone or anything, I am feeling a bit brain dead already