Hardcore Fitness Maniacs for April 2016

Today was legs,abs,bis,tris, forearms

8-10 reps 4 sets (some are 3 sets) 1 minute rest between supersets, 20-30 between sets

Superset
Squat 35#
Decline leg raise

Romanian Deadlift 35#
Weighted Crunch

Bulgarian Squat 16#
Good Mornings 30#

Side Plank Reach Through to failure each side 3 sets
Triceps Pressdown
Barbell Curl 35#

Triceps Extension 20#
Hammer Curl 16#

reverse wrist curl and wrist curl 10#

Bonus Glutes
Hip Thrusters 35# 3 sets
Fire Hydrants 15 reps each side 3 sets
donkey kicks 15 reps each side 3 sets

eats
breakfast 2 eggs 2 slices turkey bacon
Lunch chicken salad
snack I grabbed a quest bar (i need to wean of those)
Dinners will be salmon and salad
and of course my T of PB for a snack with some protein powder
 
Today's workout was Cathe Live you can do anything for a minute, 50 minutes, 375 calories, HR avg. 128. max 155. I previewed and wrote everything down early this morning since I heard you need to have your equipment ready. There is very little rest throughout. I wanted a bit more weight work and to check out another workout so I did Fit and Firm skipping the first 4 minutes and stopping at so the workout time was 18 minutes, calories burned 131, HR 126 avg. / 145 max. That one was really pretty light weights at 5,8,10, and a band. I finished off with Tai Cheng Neural reboot, 29 minutes, 106 calories. Total time was 98 minutes and calories burned 612
You can do anything for a minute
requires a step, barbell, hand weights, tubing with handles, and loop band,
w/u
swim lunges on step
10#'s slow squat and curl
snow boards
jacks with loop
12#'s crossback lunge with overhead press
plunge lunge
10#'s plie to overhead triceps extendions
loop front back attack
barbell deadlift I used 45# I think Cathe may have used 35#
tubing kickbacks then arms straight back palms up
high reaching pop squats 10 reps 3 X
fire walkers side 4 steps then 4 in place added
wide stance deadlifts 45# me
remove second plate for the remainder of the workout
forward leaning lunge lateral raise 5's or 8's I used 5's
5's or 8's I used 5's straddle up overhead press down then straddle up punch out front repeat both moves through a second time
Barbell 25# Curls then hold isometric and turn
Barbell or Dumbbell squats I used 15#'s They had 1 plate each side of the barbell
tubing standing lateral raise
plie jacks
8#'s circle to side lunge alternating
push up and over the step
barbell plie squat 25#
band pulls
straddle jumps on step or floor
push ups on step or floor, I did the first set with the step. the second on the floor added a shoulder tap
5# front raise adduction on the step
tripod kickback 8 or 10# I used 8#
side plank lifts
stretch

Eats yesterday were not good and way too low calories. I ate some things that made my stomach cramp and just could not sit down and eat a meal last night.
Morning
coffee, half and half
brunch at my daughters
a tiny helping of homemade stew. I would say maybe 1/2 a cup, salad with ranch dressing, mini cinnamon roll
Snack when I got home
chicken with blackening powder and cauliflower grits
bedtime 2 Tbs almond butter (I am out of all protein powder except the one with caffeine) I was just really hungry and needed some calories.
884 calories; 18% carbs; 61% fat; 21% pro

Debbie, I prefer beef and fish. I get sick of chicken and turkey. You can do the Bad ass bowl with ground turkey or mix beef and turkey and it is still yummy. I swear it is one of my favorite recipes. That cauliflower grits recipe is really good. I had it yesterday but with chicken seasoned with the blackening dust recipe.

Roselyn, nice looking workout and eats. It is hard to give up those packaged bars. I keep picking up kind ones, some are almost Paleo friendly. Packaged bars pretty much always have something that is not a good ingredient in them. I made it through the story without buying anything like that :) today. I was rather proud of myself. I do like the Rebel maca mocoa and coldbrew. They are not real bad but do use coconut sugar. I love dark chocolate which is not real bad in small quantities but I tend to go beyond small quantities.
 
Todays meals
morning usual coffee, half and half, Amazing grass green super food, Amino Blast bcaa powder with workout
lunch
Performance Paleo Garlic Lemon Shrimp with cauliflower grits
watermelon
snack
coffee plant protein, almond butter, raw honey, almond coconut milk, cocoa powder, raw walnuts
Dinner
Performance Paleo Cookbook Roasted Chicken Asparagus Salad with a handful of baby romaine
Snack
coconut milk with water, turmeric, honey, ginger, and pepper warm drink mix.
1188 calories; 25% carb; 44% fat; 30% protein
 
Today I did Cardio Coach #3 again and did great with it, I had an excellent workout. I was going to work abs afterwards but figured a stretch would be better. I was right. I did the stretch from Legs & Glutes.

Workout was 40 minutes, ran 2.8 miles, burned 268 calories which is malarky - treadmill said 386 - and went 5527 steps.

This is what I've been eating this week:

Breakfast:
Raw Protein Shake w/fruit
Oatmeal w/brown sugar, cinnamon, cranberries & pecans (my favorite of the whole day!)
Grapefruit

Lunch:
Badass Bowl w/cauliflower rice & awesome sauce
Cashews

Snack:
Oikos yogurt

Dinner:
Sweet & Sour Chicken w/rice (this meal varies every night depending on what I make)

I usually hit around 1700 calories a day, sometimes lower.

Hope you all have great workouts!!!
 
Todays workout was cardio, Les Mills Combat 30 and Powerstrike 6 combos 1 & 2. I used 1 pound hand weights. I love this workout, it really gets my heart rate up and I'm tired when I'm done.

56 Minutes
Calories burned 507
Heart rate- average was 143
Max heart rate was 175

Everybody is doing so well with their meals! I made steak soft tacos for the boys last night so I will be having that for today. Grilled steak, small flour tortilla, green onions, cilantro, lime. guacamole and hot sauce. Tasty!

I'm going to cut back on my walking and do more kickboxing. I walked over 500 miles the last few months and didn't loose any weight! WTF! So, it is time to mix up the cardio. I have had success with this in the past so I will try it again. I've always wanted to do step workouts but I cant figure out the choreography. I get dizzy with all of the turns and spins. I have always wanted to do Low Max but cant keep up. Any suggestions with an easy step workout?

My neck is so sore and my upper back it is hard for me to sleep. I am going to the Chiropractor tomorrow to get a tune up. Also, I need my knee adjusted too. :(

I hope you all have a wonderful day.
 
Today I did Cathe Live Kick box Boot camp, 57 minutes, 360 calories, hr. 128 avg. / 155 max. I have the hardest time getting my heartrate up there. I even did fast feet while doing the tabata heavybag move. I also did the stability ball abs and stretch from Cardio Boxing and Stablity ball abs, 15 min. 54 calories. This was hard with those holds with feet off the floor and ball overhead off the floor because I used my bosu ballast ball. Kickbox Boot Camp has kickboxing then half the women remove their gloves and do weight work that is compound along with some burpees, then they switch places. The second half has some different weight work and no burpees and the second half that dies the heavybag has an added jack and bag to it. I did both heavy bag groups and skipped the weights. When this is done they all do some weight work and core using weights, they are done with the gloves. This is the first Cathe Live workout and you can tell they were working on it a bit. I was just about to give it up when Cathe was facing away from the viewer for awhile but she finally turned. It is a good workout. I can see doing all of the weights for both and going back and doubling up on the heavybag. Just something I might attempt. I really did not want to much in the way of weights today since yesterday was weight work and I wanted to do legs tomorrow or a total body. I need to see what I did not do yet.

Debbie, nice looking eats. I love brown sugar and pecans :) That would be a favorite for me too. I don't think I could ever get tired of the Bad Ass Bowl. I love the shrimp and cauliflower grits just about as much but I think eating the shrimp too often would not be a really good thing healthwise. I am planning on making the sausage eggplant stacks tonight. Chicken asparagus salad for lunch. Your calories are good. That is where mine usually are but since I have started trying to cut so much chocolate and eating as heavy on the nuts that I usually do I am coming out low. Then I am out of protein powder which I would really rather not rely on. That does not help.

Jolie, for me changing cardio up and crosstraining is what helps me to get my weight down. That is a lot of miles of walking. I find sometimes certain core/ab work will set off my neck and upper back pain. Also wearing weighted gloves with kickboxing can cause me issues. I think the boxing gloves and my combat gloves work best for that. I have some nice leather combat gloves that my husband got me when we went with some friends to watch their son doing martial arts.
I would have to think about the step workouts. I know that there are some that are not so many pivot and spin moves. Sometimes if I get lost I just keep doing the previous move that I had down. I usually have very little problem with Cathe though. I guess because I have been doing hers for so many years.
 
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today was chest,back,traps, calves

Same format unless otherwise shown

barbell row 35#
Bench press 35#

Lat Pull Down
Shoulder Press 13#

Incline Fly 20#
Incline delt reaise 6# Fly these were 2 stes of 10

Decline Fly 16#
Lateral Raise with Band 2 sets of 10

Bench Shrug 12#
Shoulder Shrug 24#

Standing Calf Raise 25
Toe Raise

Bonus Abs
Decline Leg Lifts 2 sets of 15
Side Plank Lift 15 each side, 4 sets
Mason Twist 12# 2 sets of 15

Eats
2 Eggs with Turkey Bacon
Chicken Thigh with broccoli
Dinner will be a salmon salad with homemade ranch
PB or almond butter for snack later
 
Meals today
morning coffee with half and half, Amazing Grass green superfood and bcaa powder during workout
lunch asparagus chicken salad from Performance Paleo
snack
almond butter, cocoa powder, honey, unsweetened toasted coconut flakes, and 6 almonds chopped up, coconut milk to hold it together
Dinner Performance Paleo Eggplant and sausage stacks
coffee with unsweetened silk coconut milk (I really prefer Califa farms because it doesn't have the additives and natural flavors added) I had some of the Silk almond coconut milk and kept wondering why my drinks were so sweet. I think they made a mistake or something because it says unsweetened on the carton but it is definitely not unsweetened. I have purchased it before and it was not sweet. I do not like my coffee sweet. I can't always find my preferred brand.
calories 1293 calories;22% carbs ;55% fat; 23% protein
 
Today was GS Back & Biceps. I didn't do shoulders because I'm doing that on Friday. Had a great workout. These are tough with the slow counts Cathe does. Not used to that!!!

Reverse Grip Dumbbell Row: – 2 sets/8 reps - 25's 1 set/12 reps - 20's
One Arm Row: 2 sets/12 reps - 25#
T-Back Squeeze w/Band
Pullovers: 2 sets/8 reps - 30#
Low Back Extensions on Step: Skipped (don't like these)
Low Back Rotation Tilts: Skipped (don't like these)

Barbell Curls: 2 sets/10 reps - 40#
Dumbbell Partial Reps: 8's
1st set Concentration Curls: 12's
2nd set Concentration Curls: 12's but should have gone heavier
Curl Up/Reverse Downs: 10 reps - 12's
Hammer Curls: 12's (should have gone heavier)
Wrist Curls: 2 sets/16 reps - 5's

Have great workout everyone!!!
 
Workout today was Biceps and Triceps. I did my own workout using Back off sets and running the rack. My arms are fried and pumped!
The entire workout was using DB's and doing a 2/2 count with a one minute rest between sets. BOS was a 20 second rest.

DB Curls-
20# x 12 reps
20# x 12
20# x 12
15# x 22 reps BOS
12# x 20 reps BOS

Preacher Curls-
15# x 12
15# x 11
15# x 10
12# x 15 reps BOS

Conc. Curls-
20# x 12 reps
20# x 11
20# x 10
15# x 15 reps BOS

Hammer Curls-
15# x 15 reps
15# x 13
15# x 10
12# x 20 reps BOS

Lying Tricep Ext.-
15# x 13 reps
15# x 11
15# x 9
12# x 10 reps BOS
10# x 12 BOS
8# x 12 BOS

Cross Body Ext.-
12# x 12 reps
12# x 11
12# x 11
2 Arm Cable Pull downs 30# x 15 reps BOS

2 Arm Kickbacks
10# x 12 Reps
10# x 10
12 # x 8
8# x 13 Reps BOS
2 Arm Cable Pull downs 30 # x 14 Reps BOS

Everyone's workouts are awesome this month! We are all kickin butt!

Have a great day!
 
Diane Sue, I am thinking of trying Athletic Step for my step workout. It says there are no dancy moves so maybe this might be the one to get me started. Also, it have weights as well, which I love. Thanks for your ideas!
 
Today was Insanity Max 30 Power

Diane Sue I notice you eat pretty low carb/nocarb I read alot about that and it really is a good way to eat, so I have been trying the past couple weeks, no bread, oats, potatoes so far not too bad except for some sweet cravings (because no Quest) and eating more fat is hard to do after watching it for so long, what are your thoughts? I have noticed I am not starving when I get up in the morning, I have been working out fasted and might not eat until 10 or 11. And did you post that bad ass bowl?

So far today I have had
2 hard boiled eggs and turkey bacon
Fixed me some tuna salad for later with some romaine lettuce
dinner will be stir fry with chiken and veggies in olive oil or avacodo oil
trying to put a protein/pb snack in there as well
 
Today I did Cathe Live Push Pull 40 minutes, 179 calories. I followed this with Live High Intensity Cardio Step, 45 minutes, avg. HR 131/Max 152, 352 calories. 531 calories, 85 minutes. I did add on a short post workout stretch from Fitness Blender. High Intensity Cardio Step is easy choreography. It does have jumping though. I did not do the flying jacks and just did straight up jumps.
Push Pull
legs
squats 40# barbell 8 reps then 4 reps with 3 pulses
Deadlifts 40# barbell 12 reps
Plie Squats Cathe used the 40# barbell, I used 25# dumbbells
Wide Stance Deadlift (they used the 40# BB) I used 25# dumbbells
Static lunge 15# 's I used 20's 8 reps of down 2 up 2 then singles right
single leg deadlift 15# I used a 20# 12 reps
Repeat static lunge and single leg deadlift on opposite side
Chest/Back
push ups 8 reps then 3 slow
underhand barbell row 40# 8 reps
chest fly with 15's # 12 reps
1 arm row Cathe uses two 12's I used 1 25# 6 reps of 1 slow 2 fast right then left
chest and back slow release push up 2 count up, superman 2 reps
shoulders front and back
upright row 15"S
overhead press 15's
repeat
front raise 15# dumbbell 8 reps rear delts 12's 10 reps
Triceps and Biceps
triceps dips off chair slow and quick reps curls barbell 30# Cathe I used 35# 12 reps and 1 slow
triceps seated overhaead extensions 12's # I used 1 25# 12 reps curls supinate Cathe 12's I used 15's 8 reps repeat
Core 4 sets (Cathe says 3 but there is a bonus set) full sit up, flip over elbow plank feet in in out out
Stretch

Roselyn, I had a hard time adjusting to eating more fat in my diet. At first I was really cautious. I have read so much on it and seen really lean people with defined muscle that ate this way. I do admit to having to fight the sweet cravings still. I did a 21 Day sugar detox once with one of my cookbooks and a favored website www.balancedbites.com Also I did the whole 30 once which really cuts out a lot of things for the 30 days and then you reintroduce to see how you feel and the body reacts to the foods. I used their cookbook and website to make recipes and sauces.
My main used cookbooks are Whole 30, Performance Paleo, and The Wild Diet. I have a lot of others but, these are the ones I use the most. You can get free downloads on the Whole 30 website of foods to eat and amounts etc. . The Diet is put out by The Fat Burning Man Abel James. I get lots of information from his website. He was one of the coaches on The Best Diet Show with Sean T. I have been using his stuff for a couple of years now. I also get some good recipes from the Caveman Feast App. My carbs vary some days they are a little more. My goal is to try to cut back on the honey and not so many nuts other than in dishes. I am rarely hungry when I get up in the morning and generally do not eat a meal till 1 or 2 in the afternoon. Your body learns to use fat for energy instead of the carbs. I read so much bad about sugars and their role in cancer and Alzheimer's . With so many family members with both I can see a reason to be aware of what I am eating. Besides I feel awful when I go back and eat the grains and sweets. So, I cheat once in awhile. But seriously the food tastes so good when prepared right that it is not that hard to do.
I did post the Bad Ass Bowl but I did not post the awesome sauce recipe. I believe Debbie got the book. I just download them with my kindle app onto my Samsung tablet. The Author of Performance Paleo has a lot of recipes on her website www.stupideasypaleo.com

Jolie, the step workout I did today says no choreography except maybe the warm up. It was not hard to follow at all. It does have quite a bit of impact to it. Nice job on the weight work that you put together.

Debbie, I used to leave off the shoulders from that workout and do them another time. They are only 13 minutes of work if I remember right. I am getting better at the superman and back extensions but I find when they start doing leg flutters while moving the arms around that I almost lose it.
 
Todays Meals
Morning coffee with organic half and half, Amazing grass green superfood, Amino Blast bcaa powder during workout
lunch
Performance Paleo Roasted Chicken and Asparagus Salad
snack
a recipe I put together to use that sweet tasting almond coconut milk
that is a cross between the panna cotta in the Fixate cookbook but with eggs like a custard( for more protein)
it has eggs and unflavored gelatin with 2 Tbs of honey in the 4 serving recipe and I topped it with thawed frozen wild blueberries and a Tablespoon of walnuts
No meringue on top
Dinner
The Wild Diet cookbook ultimate bacon burger on top of baby Romaine
I added some avocado and grilled the onions to put on top with bacon and finished it off with some Whole 30 ranch dressing with chipotle powder added. This was pretty good. The recipe had you top it with the onions, bacon. tomato and garlic mustard.
Snack
almond butter with dark cocoa powder and a little honey
Carbs 17%; Fat 57%; Protein 25% 1,579 calories
 
Today was supposed to be cardio coach but without doing a tmi, I have what feels like a rock in my stomach. It's been there since last night and won't leave. Not sure what is causing it. I was very uncomfortable this morning so I just walked on my treadmill for 2.75 miles.

Worked up a good step count, like almost 7000 so I'm happy about that. Worked up a good sweat, too.

Roxelyn - I have the Performance Paleo recipe book. It's a pretty good one, I need to try more of the recipes.
 
I'm not going to workout today. It is "that time of the month" and I woke up feeling exhausted and have a sore throat. I have learned to listen to my body and not push it to avoid getting really sick. So much stress in my life at the moment doesn't help either. My two teenage boys are giving me a hard time and that adds to the stress. Also, I have my parents coming for the weekend so I have to clean before they get here tomorrow!:eek: There just isn't enough hours in the day...

I hope everyone has a nice day!
 
Diane Sue, I am going to subscribe to Cathe Live next month. Since they are mostly total body workouts have you lost any muscle mass? I know she likes to do lower weights and higher reps in these workouts which I'm up for to lean out, but I don't want to loose too much size. Do tell!
 
Today was a cardio ab day for me. I did Cathe Live Cardio Mish Mosh 44 minutes, 302 calories, 122 avg/ 159 max heartrate. This had quite a few moves that I never cared for. The jumping over the bands is one and those running and moving dumbbells back and forth. It is probably just me. It did move pretty quickly I did Kelly Coffey Athletic Conditioning 2 workout 2 core and flexibility, 26 minutes, 100 calories. Total time 68 minutes, 402 calories. I have my grandson here today so we went to the library and to Hobby Lobby.

Debbie, I hope you start feeling better. You still got in a good amount of steps.

Jolie, I don't blame you for taking a day off. Teenagers can be a real challenge. I had one boy and two girls. They all became really good adults and parents. I am proud of them. Even when the children are gone from home you worry and now their are 8 grandchildren for me to worry over :) There are some just upper body and just lower body workouts in the live workouts. In fact todays was a lower body and I will do it tomorrow. I cancelled as of next month though. I did near 70 of them in two months. I think I got my moneys worth and may come back to them later. I did not see muscle loss and I even had cut back on upper body for the first month. Some of the workouts like live lower body tri-sets can be done heavier. I made notes on most of the weight workouts so I would know reps and have an idea of speed and format if I do them again. It helps to adjust. I would imagine doing a whole live class would be limiting on how much weight they would all have. They use dumbbells that are different colors and I finally have those down pretty much when Cathe does not mention the weight she is using. Sometimes she will suggest options of more than one weight increment.
 
Today was same workout as Monday legs, abs, bis, tris and forearms.

Food

eggs
Chicken breast and green beans
Dinner will be fish, and cabbage and onions sauteed in avocado oil
Isopure Protein with some PB

Feel better Debbie.
 
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