Hardcore Fitness Maniacs for November 2015

Today I did Full Body again, had a great workout. Love this rotation but I have to be careful with it because I think this is what might have induced that pain I had in my shoulder and neck area. I held back on the weights a bit today because of the exercises I chose. I just want to do this safely and not get hurt again.

This is what I did:

4 sets/8 reps - 1:30 minutes rest between each set

Arnold Press - 16's
Dumbbell Squats - 30's
Incline Hammer Curl w/Twist - 16's
Weighted Bench Dips - 37#
Incline Bench Press - 75#
Pullovers - 30#

This workout was 54 minutes so I didn't have time to walk on my treadmill.

Roselyn - When are you going to start the rotation I'm doing?

DIane Sue - Yep, me too. I guess it was just the day. Nice workout!!
 
Today I did Kelly Coffey's Slim Sculpting both workouts combined mix. 71 minutes, 465 calories. I will post the weights and exercises later. I have to get out and do errands and got a late start. This workout is always much harder than the title makes it sound. Sometimes I so the mix that skips the kettle bell swings and sometimes I do the one with no overhead work. This time I just did it all. Lightened a bit some spots and went heavier on others. Mostly on lower stuff for heavier.

Debbie nice work. I hear you on being cautious. It is not fun repeating the same mistakes. I hope all went well with the weights you chose.
 
Worked back today

Pull Over
20#,21,22,21 reps 15,12,8,8

Pull Ups
10reps 3X

Reverse Grip Row
40,45,50,50,45,40 15,12,8,8,12,15

One Arm row
22 5reps 5x

deadlift
23,25,26,25 15,12,8,8

Reverse Fly
15# 15 reps,12reps

Plank Rotation
 
My weights today on Slim Sculpting Done with kettlebells, there is one person using a dumbbell
Each exercise is done in 4 rounds
kettlebell swings 20# 4 rounds 15 sec rest in between I did 25 reps each round
rack curl press 15# 4 rounds 11 reps
scissor/squat 15# right 11 reps, scissor/squat 15# left repeat
overhead triceps ext. 2 rounds 12 reps x 20#; changed to 2 rounds from front up and into triceps ext. 12 reps 20#
airplane single leg balance into deadlift then knee up right 5 reps then left repeat 20# done slowly
one arm row 25#x 12 reps right then left repeat left and right
push press lunge 15# x 6 reps right then left then repeat
figure 8 swing pull to chest, switching starting side 4 rounds 20# x 14 reps
half get up 15# x 7 reps
scissor legs holding weight up while supine as scissor, scissor crunch to feet legs up holding 15# 2 rounds and 2 rounds no crunch
single arm swings 20#x 18 reps, 4 rounds (2 right and 2 left)
plank hold balanced with hands on kettlebell horn 4 rounds
side lunge explode up (push off foot) 15# x 8 reps right then left repeat
jacks with a push forward with a dumbbell 1 round 15#, 3 rounds 10#
suitcase deadlift 20# right then 20# left repeated with 25#
rack to overhead press 15# x 8 reps right then left then repeat
standing side lean with kettlebell non standing leg lift up as you lower kettlebell 15# x 14 reps each round
hand to hand swing 20# x 18 reps 4 rounds switching starting side each round
tactile lunges 20# x 12 reps right then all left repeat for 4 rounds
Russian twist 15# 4 rounds
pull over to crunch press 4 rounds 15#
stretch

Roselyn, good job on the weights.
 
Today I did Cardio Coach #1 and had a great workout. Endurance was good today so I was happy about that. After I finished that workout I walked for another mile. I wanted to get to 3 miles today.

Workout (not including the walk part) was 36 minutes, ran 2.37 miles and burned 258 calories which is BS!!! But I'll go with that.

Roselyn - When will you start the rotation I'm doing? Just curious.
 
Today I did Les Mills Sports Attack, 30 minutes, 253 followed by Les Mills Hard Core Abs 16 minutes, 71 calories. Total time was 46 minutes, 324 calories. I got Max HR up to 163 today which is great for me I always liked this interval workout. The time goes by quickly.

Debbie, I hear you on the calories. When you know you were working really hard and the device shows something different.
 
Today was full body and I had a great workout. Higher reps so not my favorite, but I really worked hard.

This is what I did:

3 sets/15 reps - 2 minutes rest between each set

Double Arm Kickbacks - 10's
Hammer/Zottman Curls - 15's (kind of made this one up)
Pushups - 3 sets/15 reps
Double Arm Row - 20's
Split Squat w/Bar - 35# (from Body Beast)
Dumbbell Front Raise - 8's

This workout was 53 minutes so I didn't have time for treadmill work.

Roselyn - Awesome! Can't wait to hear how you like it.

Diane Sue - Yep, those calorie burns are mind boggling. LOL!!! Nice workout yesterday!
 
Today I did Body Beast Lucky 7, 25 minutes (2.5 minutes extra for adjusting weights) followed by Kelly Coffey Cardio Pump workout 2 pump , 38 minutes ( 5 minutes longer for extra set of squats and stretching), Total time was 63 minutes and calories burned 310.
Weights Body Beast
Each is a Combo set not much of a rest between rep set and 1 minute ben each combo
ez pushup+clean+squat 35# by 1 rep, 2 reps,3 reps,4 reps, 5 reps, 6 reps, 7 reps

deadlift+bentover row 40# 1 rep, 2 rep,3 rep, 4 rep, 5 rep, 6 rep, 7 reps

skull crusher+press+crunch 35# 1 rep, 2 rep, 3 rep, 4rep, 5 rep, 6rep, 7 rep

curl+military press+sauat 30# 1 rep, 2 rep, 3rep, 4 rep, 5 rep, 6 rep, 7 rep

delt raise+reverse lunge hodling bar in front throughout 25# 1 rep, 2 rep, 3, rep, 4 rep, 5 rep, 6 rep 7 rep

lat oblique twist (this is done standing with a barbell or dumbbell, weght held for a count of 1-7 right and left) I used a 12# dumbbell The bar always seems to slip and move on me when I do this.

upright row+calf raise (calf raise is sone with the last upright row held in the up position) 25# upright row calf raise 1 ct. , upright row 2 reps hold 2 calf raises, upright row 3 hold 3 calf raises on through 4, 5, 6, 7

Kelly Coffey Cardio Pump #2 pump
1 minute each exercise 3 exercises per bodypart
shoulders, overhead push press, 15's, upright rows, 12's, lateral raise altenatint 10's

biceps curl with a rotation 20's, hammer curl both arms 17.5, alternating side curls, 15's

legs deadlift 25's, sumo squat 20's, reverse lunge 17.5's

back lawn mower 30 sec right then sec left 25, reverse fly standing 15's, run rows 12's

triceps overhead extension 25#, 1 arm kickback 15# 30 sec rt the 30 left, triceps push ups

legs squats 25's, lunges alternating 20's, plié pulses started 25's and dropped to 15's

chest bench press 17.5, flys 15's, run press 12's

Debbie, nice work on the weights today.
 
Today I wanted to do something I have not done in a long time so I did 4 Day Split double cardio mix and added the Lower Intensity Step calves, core, and stretch on so I did the stretches from both workouts. Workout was 80 minutes and calories burned 518. Funny how quickly the HR drops. I looked at my HR monitor when finished the last stretch and was already back down to 66 Max HR was 156. I am not sure how my workouts will be this next week. I have two morning where I have to be up and out very early. Friday I will only be able to workout if I do it late at night. Anyway, I will try to get three total body weight workouts in but I may have to do it I place of a cardio day which is fine with me. I am not good at doing workouts on Sundays which is my rest day most of the time.
 
Today starts Week 4 of Full Body. This week I do the same workouts as last week but in superset fashion. I didn't up my weights as I think I'm pushing it as it is. I don't want to hurt myself.

This is what I did:

3 sets/5 reps - 1 minute rest between each set

Super Set 1:

Barbell Row - 72#
Flat Barbell Bench Press - 80#

Superset 2:
Leg Press Station - 175#
Stiff Leg Deadlifts - 72#

Super Set 3:
Barbell Curls - 55# for 2 sets/45# for 2 sets
Close Grip Barbell Triceps Press - 72#

I lowered the weights of my barbell curls because I felt a pull in my upper back near my shoulder blade. Don't need that again. 45# felt good.

This workout was only 38 minutes so I was able to walk 1 mile on my treadmill as well. :)

Have great workouts everyone!!!

Diane Sue - My HR does the same thing. It gets back to rest state quickly. That's the sign of a very healthy heart!!!
 
Today I did STS Total Body Compound and Isolation again. I think I will use this for a month. I am thinking twice this week with a lighter weight workout on Wednesday. I will be taking an extra day off this week on Friday.
Here are my weights:
Tri-sets 2 sets each

Squats 35's# x 16r; 35's by 12r up 5#
One leg elevated lunge 22.5's x 16r; 22.5's x 12r up 2.5
Power Barbell Deadlift barbell 60 x 16; 60 x 12 up 10

Flat Bench Press barbell 40# x 16r; 40# x 12r
Chest Fly's 20's x16r; 20's x 12r
dips BW 16r; 12r

close grip push up/ standard push up

Barbell Row 55# x 16r; 55# x 12r
One arm row 30 x 16r ; 30 x 12r
standing dumbbell curls 17.5's x 16r; 17.5's x 12r dropped 2.5 today For some reason I was struggling

band t-pull/band bicep curls

narrow stance squats 35's x 16; 35's x 12
static lunge 25's x 16; 25;s x 12 up 5
Stiff legged deadlift 65 x 16r; 65 x 12r up 5

standing overhead press 15's x 16r; 15's x 12r up 3
standing upright row barbell 35# x 16r; 35# x 12r
Standing lateral raise 10's by 16r; 10's x 12r up 2

Band rear delt row

Slide side lunges 15's x 16r; 15's x 12r
slide back lunges 15's x 16r; 15's x 16r
deadlifts wide stance 55# x 16r;55# x 12r

Debbie, it is amazing how we feel the tension in other areas. I get some tension in my neck when I am doing heavy curls. I have to be really careful of that. Good job on the weights :)

Roselyn, I guess today is the start of your new rotation :) It will be interesting to see how it works for you.
 
Today I worked arms/abs

Debbie I was going to start your full body workouts but what about that leg station? I don't have a leg press machine so what am I doing there?
 
Today I did Cardio Coach #6 with Candace. Had a great workout. Love this one! 4 Challenges but it sure does go by fast.

Workout was 54 minutes, ran 3.5 miles and burned 392 calories.

Roselyn - One more thing, you don't have to do the exercises I show on the sheet, you can do whatever you want. Just follow the instructions on what kind of exercises to do.

Diane Sue - Nice workout! Wow, that workout looks tough. I'm not sure I have that one??
 
Debbie, STS 4 Total body Compound and isolation came out later, after STS. If you don't have it it could be something you would like. It has pre-mixed so you could do just upper or just lower or shorten a bit skipping core.
 
Today I did Cardio Fusion, 74 minutes, 570 calories, avg. hr. 135/ max hr. 162. I forgot how tough those drills from Drill Max are. I usually jut do the step only premix. I did not do all of the overhead stuff with the stability ball on the pendulums. That makes my neck and shoulders hurt and I do not want the headache and pain that comes with that. The Calorie burn was actually with just the Polar app. When I checked calories burned putting in the average HR with my vo2 max and weight it gives me 607 net calories burned and 662 total. I just settled for what Polar said. I know I was working hard. I think the next cardio I do needs to be low impact :)
 
Today was full body again. Same workout as last Wednesday but in superset fashion. I upped the weights a bit on some exercises and kept it the same on others.

This is what I did:

4 sets/8 reps - 1:30 minute rest between each set

Super Set 1:
Arnold Press - 20's
Dumbbell Squats - 30's

Superset 2:
Incline Dumbbell Curl - 20's
Weighted Bench Dips - 40#

Super Set 3:
Incline Barbell Press - 75#
Dumbbell Pullovers - 32#

This workout was only 40 minutes so I was able to walk .75 miles on my treadmill as well. :)
 
Today I did some workouts I put together from fitnessblender.com . No music but the workouts seem pretty good and you can pick levels and what you are looking for in a workout. I did a warm up with Total Body Lean Strong Body followed by Total Body Strength Training with dumbbells dynamic supersets, 55 minutes, 271 calories. I was at the bottom of their calorie burn through all of these workouts. I finished with Standing Abs without crunches , 15 minutes,61 calories and Restorative yoga/pilates 15 minutes, 27 calories. Time was 85 minutes and calories burned 359.
Lean strong body weights
a dumbbell or kettlebell and is 23 min
2 rounds hand to hand swings 20#
2 rounds squat pumps 20#
squat clean press 15#
2 rounds Russian twists 15#
deadlift pump 2 rounds 20# 25#
curl+press 2 round 15#
2 rounds toe touch with wight 15#
puahup body weight
I may have missed some moves because I did this by memory
Total Body Strength training dynamic supersets (I quicklywrote these down
These are supposed to be 8 reps per side or exercise. Sometimes the countwas off

squat+clean+press 8 reps alternating sides 15#
push up+plank row+extension 8 reps ,8lb

Goblet squat+curl 20lb
reverse lunge +knee up+overhead press 8 repsh side 12lb
repeat

curtsy lunge+lateral raise 8 reps each 8lb
deadlift 25's 8 reps
repeat

ski squats + ventral raise 10 reps 12's
bridge+pullover+press 20# 8 reps
repeat
(Forgive the errors, everytime I try to fix them my computer deletes stuff)

Debbie, nice work on increasing some of the weights.
 
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