Hardcore Fitness Maniacs 1/28

[toastythemosty67]

The biceps are sore today so I feel good about that. Ya'll are too much. I actually felt like I have gone down some in weights as I want to get to curling the 50# db's, but still I feel like I struggle with the 40's and 45's alot still. I will get there though. I want to make that happen just so I can say I can do it.

Bionics,

I am getting ready to do that workout now. I got delayed talking to my sister who is having some problems and then my son wanted me to make him lunch (well technically he makes it himself, but he is sick so he gets the pampered treatment today). So now should I be worried? You make this workout sound like a "freak" workout. I will let you know what I think this evening.

 

[WD]

Does anyone have a clue where I would buy no salt cottage cheese. My Muscle Chow book suggests no salt or the lowest you can find. I only find 360-390 mg of sodium ones as the lowest. I even went to the nutrition center and checked. I tried farmer cheese but doesnt work the same for just eating and the whey is gone.

Linda, so sorry you are feeling sick. I am sure that workout will hit too. Try something with ginger in it to settle the nausea. I just sprinkle some in a little water and swallow it and it helps when I feel nausea.

Sonya, when I first got Step Jump and Pump I did it a lot. My grandchildren got all excited over doing the hi/lo segments LOL Then later I just used the Step portion as an add on to other workouts.

Suz, sorry about your laptop. We had a computer that had problems a few months after we got it and put it in the shop on warranty. They had it for a couple of months. Then it quit not long after the warranty was up
Looking forward to hearing your new pullup method

Dallys, that is not much to be breakfast. If I know I have to go a long time after my workout I have a protein shake. When I have to deliver grandchildren to schools and want to come back to finish my workout that is the best I can do. Then I have an early lunch. You can put some oatmeal in a protein shake along with some fruit. That might work for breakfast.

Teddy, I am always going to the store and forgetting something I really wanted. I can go with a list and forget to look at So then having to go back to the store I usually buy some extra stuff. I would be better off to look at the list. You really are missing out if you don't try the kettlebell workout

Charlotte, glad no one teases me with cookies Although I am more inclined to leave store bought ones alone. It would be homemade ones that would get me.

Debbie, I used to do the Bootcamp core and then Muscle Endurance abs together. Made for a tough workout. Good calorie burn on CC#2 revisited

 

[Fitnessfreakk366]

Debbie, I used to do the Bootcamp core and then Muscle Endurance abs together. Made for a tough workout. Good calorie burn on CC#2 revisited

Diane Sue - I've done that too. I love those two put together. I might do that Friday!

 

[sunnyside]

I usually drink a protein shake right after my workout and count that as breakfast. Then about 2 hours later I eat my oatmeal w/BSN protein powder at work.

Thanks. I was quite hungry after a couple hrs. so this sounds about right. I'm just so used to eating breakfast right after I workout, that throwing in a recovery drink is messing up my schedule, lol.

This morning I did something a little different. I did Drill Max upper premix but when Cathe did the cardio drills I did some kettlebell swings. Not through the whole drills though. I would give it a couple of minutes then forward to the next weight segment.

This sounds fun. I've also heard people are doing swings during the blast segments of the Imax's.

New method on pullups I'll have to talk about when I get a minute. LOVE it!

Dallys - I might like that rotatoin. Would you mind e-mailing it to me? Thanks!

Don't make us weight to long for the new method of pull ups. I'll send you that rotation in a sec.

Diane Sue- I have no idea where to get cottage cheese with no salt. It sounds super gross though . Thanks for the protein shake tip. I'll have to make one ahead of time so I can drink it while I'm working.

Toasty- OMG! NO the workout is not that hard! It's like a cardio coach hard. Now you'll say you didn't even break a sweat. Like a stroll or somehing.

Hermia- I like the idea of abs first. Gets it done and out of the way. It so easy to say, "I'll do them tomorrow". And you Californians and your "cold" weather.

Gonna go get in the hot tub to warm up. I'm freezing to death!! It's up to 31 degrees today.

 

[toastythemosty67]

Well I just finished my cardio workout for the day and now have abs to do.

Bionics,

Loved the workout! Very cool..actually very hot..yeah, I was sweating. Not a stroll in the park, but not too hard either. Love working with resistance levels like that and the music wasn't bad. I always love it when they say positive things too in the workouts that you can use in everyday situations...very nice.

So here is how I did:
I-Cycle Set 9, Levels 1-10

Burned 409 cals
40 mins plus warming up and cooling down
I forget the miles...I am thinking 4?

 

[[email protected]]

I did a 4DS split today. Bootcamp and bis/tris. I got a UPS tracking notice for StepNMotion, so I am assuming this is the STS!!!!

 

[ashumate]

Morning Maniacs!

Dally's please send me the MF rotation if you don't mind.

Today was a good workout day. I did shoulders and abs and then ply legs. Here is how I did:

lateral raise 3 sets 10 # DBS
upright row 3 sets 10# DBs
shoulder press 3 sets 10# DBs

med ball toss crunches and slant board crunches 3 sets of 16

Plyo legs

Dumbell Squats 15#DB
16 reps
Jumps on step / box jumps 16



Front Lunges 15# DBs
16 jump back and forth hops 16

Side Lunge w/ butt back 10#DBs 16 skaters 26

Step Ups 10# DBs
16 jump lunges - 20




Static lunges 15# DBs
16 ski hops 24

Back lunges 15#DBs
16 plie jacks 16

quarter dead lift 20# DBs
16 squat jumps touching floor 20








1 leg squat
16 plyo jacks


Plie squat picking up wt 16 tuck jumps 20

1 legged squat on step 12 squat jumps with light wt


Pistol squats on chair sit stand 12 sit and stand with 1 wt
jump lunges alternating 16

Lunge and kick 12 air jacks 20

 

[WD]

I thought I would post the rest of my meals for the day.
B(already posted muscle chow spicy eggs n oats
L salad with a can rinsed albacore tuna, fat free ranch blended with a little bbq sauce
S cottage cheese with 1/4 cup raisins
D slow cooked turkey breast, Muscle Chow oven roasted zuchinni with lemon pepper, another salad w/ spinach

I got my notice and STS is supposed to arrive the third Looks like no school again tomorrow. It is really icy out there but had started to melt a little this afternoon. Makes it worse tonight.

Patti, I would like to have that taco soup recipe if you don't mind. I love soups.

Dallys, I hadn't thought of doing kettlebell swings during the I Max's. I used them because they get my HR up and I didn't have to do a lot of jumping and impact.

 

[Sonya Arellano]

Diane Sue....the Muscle Chow cook book sounds like it has some great recipes. Do you think it is worth the investment? I'm looking for something new and different.

My STS shipped today. Glad I'm not planning on doing it until March so I have time to check it all out.

I changed my dinner menu, instead of pork tenderloin I am having white roughy.

 

[orphylea]

Diane Sue: I sent you a PM with the recipe. That zucchini sounds good that you made. It doesn't look like you eat many calories- man, how do you keep up with those workouts you do?? I need to order that book- you keep posting such great sounding dishes.

Up early to do PUB (up and down pyramid and then up only) and I still have slight DOMS from Tuesday. It should be interesting. Night all!

 

[SuzMax]

Okay...sorry this is so late, but I had to come home and do cardio tonight and now I'm borrowing DH's computer. So a guy on the Bodybuilding.com forums posted this. I think he is a trainer at a gym. It's kinda long. I was amazed at how well it worked for me!!!

Through trial and error with numerous people of all fitness levels [man AND woman], I've come up w/a few methods for being able to do these coveted classic moves. I'll post each one in an individual reply so that it's not one long thread.

I'll start w/pull ups. This will hopefully get you to do one pull if [if you can't already]. If you can do one pull up, you can do ten, it's just a matter of time!

Set up a bar in squat rack or smith machine so that it's about chin/neck level.

Grab the bar w/a grip that's neither too close nor too wide.

Now kneel down and extend your ankles so that the tops of your feet are laying on the ground.

Pull yourself up and use your legs to help spot you. What's cool about this method is that your legs are weaker in the bottom part where you need the least amount of spotting yet are strongest where you need the most help at the top of the pull up.

If this is still too hard and you can't get yourself up, keep the same foot position but curl up your toes [as if you're in the bottom of a hindu squat]. This will allow your legs to give you a bit more help.

If this is still too hard, move your feet forward and put the entire bottom of your feet flat on the floor.

Once you can do 12 or so of these, now it's time to progress further via negatives.

For your first few reps, once you're all the way up, lift up your legs so that you're hanging and go into a slow, negative pull up.

Do as many as you can and do however many more the previous way until you reach a total of 12. So if you could only do 3 negatives, we'll say you did 3 and 9.

Each week, increase the negative by one. So next week you'll be doing 4 and 8, then 5 and 7, and so on and so forth.

Whenever you feel ready, try to do one full-fledged pull up.

 

[WD]

Patti, I eat pretty large servings. Today I hit 1900 calories. The turkey I ate was 6 oz. cooked. The salad large and I ran out of fat free dressing so ended up eating Southbeach diet Ranch. I also added a snack awhile ago of oatmeal toasted in the microwave for 90 seconds w/ 1 Tbs of brown sugar and a 1/4 cup of plain yogurt. I wish I didn't get those carb cravings at night.

Sonya, the Muscle Chow Cookbook has a lot of good material in it as well as good clean recipes. It has 3 phases. A 1 week relaxed phase, 5 weeks lean phase and 2 weeks Ripped phase. It gives recipes and suggestions for post workout. Most of the recipes are pretty simple to prepare as the book seems to be geared for guys that do their own cooking. Also I have found that most of the dishes are not too hard to find the ingredients for. I had asked earlier about cottage cheese has no salt because he calls for it in some recipes but he says if you can't find it use Friendship brand which has a high amount of protein or buy other lower sodium brands like Hood, Lucerne, Giant(I haven't seen any of those around here) He adds meal tips and notes on changes if you are into the Ripped phase. I like the book a lot. I have used it quite a bit. I have other cookbooks but most are not simple clean eating recipes.

 

[Hermia]

Tonight was PUB. a bit later than I'd prefer to be working out, but at least it's done.