WD
Cathlete
Today I did a long premix from Fit Split. It was Cardio Shred+push+pull mix. Actual time was 84 minutes, my time for writing and changing weights was 94 minutes, 3,443 steps, 631 calories, met 8 using Map My Fitness. Heart rate average was 113, max 182. I probably should have done the cardio separate since it is such an intense cardio. If I use Cathe's workout manager and my weight equation with her met of 9.3 it would be over 700 calories as hers has it over 800. Anyway, I felt that was way to high, even for the time I spent. We, won't even talk about my Fit Bit. It is rather annoying. Who works that hard for that long and gets 320 calories anyway?? Map my fitness uses the Fit Bit heart rates and it's workout settings.
Weights Push and Pull
bench press 20# 10,8,8 reps superset with chest flys 15# 10,8,8 reps
knee tap pushups 2 sets 10,8 reps
plyo push ups kneeling using step 20 reps
alternating close grip bench press 20# 16,12,8 reps superset with barbell lying extension 30# 10,8,8 reps
dips with 35# barbell 32 reps
shoulder press 30# barbells 10,8,8 reps superset with goal post 15,15,15 # 10,8,8 reps
front squat heels elevated 35# barbell 12 ,12,12 reps superset with high and tight times of high and low pulses 64 total reps 3 sets
calf raises 20# dbs 50 reps
pull workout no step here
one arm rows 30# db 12, 10, 10 reps
pull overs 15# dbs on stability ball 8, 6,6 reps
overhand row 15# dbs with loop band 10,10,10 reps
dead lifts 50# baarbell 10,10 reps
upright rows 35# barbell 10,8,8 reps superset with rear delt flies 12# dbs 10,8,8 reps
lateral raise 8,# dbs 10,8,8 reps super set with external rotation 5# dbs and loop band 10,8,6 reps
barbell curls 35# barbell 10,8, 6 reps giant set with W curls 12# dbs 10,8,6 reps giant set with sweeper curls 15# dbs 10,8,6 reps
Hamstring roll ins various counts and many reps
I think I have went through all of Fit Split in the last two weeks except the metabolic workout. It might be a good one to mix with something from Lite. I got the Lite metabolic this afternoon. The Fit Split one is short.
Belinda, nice job getting your workout in. LOL on checking out the sound on Rock m Sock m. I really did get up and go out and look out the window a couple of times before I realized it was on the dvd. Getting in more stretching sounds like a good idea. Have fun tonight
Debbie, nice job on the yoga/stretching. I think 30 minutes is the best length of time if one can get it in. I kind of wanted to add on a stretch today , but it is my husbands day off and I was upstairs long enough. It takes so long writing down weights and changing up equipment. I will try to get in a stretch in the morning before church like I usually do. Sarah Beth you tube yoga has a 7 day yoga challenge that I have used quite a bit. Each workout was only about 15 minutes so was pretty easy to get in. The 20 minute one I did yesterday was a slower one holding the stretches a bit longer. It felt good.
Roselyn, good job getting the workouts in. Strong and Sweaty is a good one.
Doreen, that sounds like an excellent idea. I think I own a shred or two dvd. I never have much desire for her workouts. I think most I have only done once or twice. I keep thinking that maybe some day I will pull them out, but there are so many other instructors I would rather work out to. Splitting it up between two workouts and doing a push day and a pull day would be great.
Weights Push and Pull
bench press 20# 10,8,8 reps superset with chest flys 15# 10,8,8 reps
knee tap pushups 2 sets 10,8 reps
plyo push ups kneeling using step 20 reps
alternating close grip bench press 20# 16,12,8 reps superset with barbell lying extension 30# 10,8,8 reps
dips with 35# barbell 32 reps
shoulder press 30# barbells 10,8,8 reps superset with goal post 15,15,15 # 10,8,8 reps
front squat heels elevated 35# barbell 12 ,12,12 reps superset with high and tight times of high and low pulses 64 total reps 3 sets
calf raises 20# dbs 50 reps
pull workout no step here
one arm rows 30# db 12, 10, 10 reps
pull overs 15# dbs on stability ball 8, 6,6 reps
overhand row 15# dbs with loop band 10,10,10 reps
dead lifts 50# baarbell 10,10 reps
upright rows 35# barbell 10,8,8 reps superset with rear delt flies 12# dbs 10,8,8 reps
lateral raise 8,# dbs 10,8,8 reps super set with external rotation 5# dbs and loop band 10,8,6 reps
barbell curls 35# barbell 10,8, 6 reps giant set with W curls 12# dbs 10,8,6 reps giant set with sweeper curls 15# dbs 10,8,6 reps
Hamstring roll ins various counts and many reps
I think I have went through all of Fit Split in the last two weeks except the metabolic workout. It might be a good one to mix with something from Lite. I got the Lite metabolic this afternoon. The Fit Split one is short.
Belinda, nice job getting your workout in. LOL on checking out the sound on Rock m Sock m. I really did get up and go out and look out the window a couple of times before I realized it was on the dvd. Getting in more stretching sounds like a good idea. Have fun tonight
Debbie, nice job on the yoga/stretching. I think 30 minutes is the best length of time if one can get it in. I kind of wanted to add on a stretch today , but it is my husbands day off and I was upstairs long enough. It takes so long writing down weights and changing up equipment. I will try to get in a stretch in the morning before church like I usually do. Sarah Beth you tube yoga has a 7 day yoga challenge that I have used quite a bit. Each workout was only about 15 minutes so was pretty easy to get in. The 20 minute one I did yesterday was a slower one holding the stretches a bit longer. It felt good.
Roselyn, good job getting the workouts in. Strong and Sweaty is a good one.
Doreen, that sounds like an excellent idea. I think I own a shred or two dvd. I never have much desire for her workouts. I think most I have only done once or twice. I keep thinking that maybe some day I will pull them out, but there are so many other instructors I would rather work out to. Splitting it up between two workouts and doing a push day and a pull day would be great.
