Hardcore Fitness Maniacs for Wednesday June 25

lcobb2

lcobb2

Cathlete
Good morning all!

I had a great morning so far:

Did 4DS HIS, showered and high-tailed it to the gym to train a client. Then I did shoulders/traps, abs, and calves. I have another client this afternoon so I'll likely try to fit in another 30 minutes of cardio on a machine, but it's SOOOOOOOOOO hot in the gym in the afternoon. Few German buildings have air conditioning. That's why I'm a morning exerciser.

Here is the circuit that I did this morning:

Superset:
Smith machine seated overhead press. 5 sets (4 working) or 8-10 reps
and
Standing Calf Raises. 4 sets 15-20 reps

Superset:
Machine Shrugs 4 sets 10-15 reps
and
"Rocky IV" reverse planks (if you've seen the movie: start in shoulder stand, keep body straight, lower slowly). failure

Triset:
1 arm lateral raise. 3 sets 8-10 reps
and
Seated Calf Raise. 3 sets. 20-25 reps
and
2 arm bent over seated reverse flyes. 3 sets. 8-10 reps

Superset:
Smith machine upright row. 3 sets. 8-10 reps
and
Ab wheel roll outs. failure

Laura

"The difficult periods of life provide the best opportunities to gain useful experiences and develop inner strength. " ~ Dalai Lama
 
Morning Maniacs -

This morning I did WSFL Week 4 Day 1. This was the Squat strength segment followed by the 10 minute circuits abs on ball/deadlifts and step ups KB swings. I used my 35 lb KB for the swings for most of it. The intervals were the 30/90 ones....which I shortened the rest periods on. Did them on the Rebounder. Tunes were Seether - Disclaimer. Workout with cool down and stretch was 60" and I burned 490 calories.

Have great workouts everyone.

Laura - welcome to the checkin.

Toasty - I hope you find a house you fall in love with.
 
Good Morning Maniacs!!!

Today I am gonna go on elliptical here in a few. My lower half still sore, but I think I will set elliptical on level 1 today just to make sure cuz I want to stay on awhile anyways. Then I am gonna work biceps/triceps later. Skipping housecleaning today cuz no one has been here to get it dirty...been me and hubby has been traveling for a few days....more time to workout!!!!

Welcome, Laura! Nice workout!

Lora,

Been listening to Godsmack when working out...never ever get tired of it. Weird. Everything else I do. I love the Voodoo song. hehe.
Anyways, feeling kinda down about moving and not seeing my kids much these days and now hubby gone a few days so I am engrossing myself in my workouts more...my escape, and a healthy one!!! ;)
 
Today I did a short workout. Not sure why, I just didn't have it in me to do another hour cardio workout. Had a decent workout even though it was short.

I decided to do Cardio Coach #2 revised because I haven't done that one in ages. I really like this workout. The challenges are all fun to do.

[font color=indigo]Cardio Stats:[/font]
[font color=blue]38 minutes
32 minutes in zone
231 calories burned
2.3 miles travelled[/font]

So not too bad. Friday I will do a killer cardio workout.

Be back later...
 
Good Morning,

I finished my workout last night went for a walk at Bedford track an hour 15 minutes, but I was too tired to do Biceps, I cleaned insteadx(

I had a pretty good workout this morn, me did GS legs (standing) & Lowmax cycle 1-7 which included cardio and blasts. This is how I did it.

cycle 1:
3 sets of 16 squats BB 45/45/45
1 set of 16 front lunges 10’s

cycle 2
1 set of 16 front lunges 15’s
2 sets of 16 pile squats 15/15

cycle 3
1 set of 16 leg press 15’s
1 set of 16 deadlifts #45

cycle 4
1 set of 16 leg press 15’s
1 set of 16 deadlifts #45

Cycle 5,6,7

Laura: nice work! Glad to have you:D :D

Debbie: is CC#2 revised any thing like CC#1 revised? This was my first cc workout and it’s one of my favorite, short and sweet. I still haven’t try CC#8;(

Toasty: enjoy your workout!

Getting ready for a 9 o’clock meeting, ttyl
 
I need some encouragement and motivation to fit in my second cardio workout today. Anyone have a chance to send me some good vibes in the next hour? It's 3pm here and I want to get in 30 min. of cardio before I train my client this afternoon at 4:45.

Help!!!

I don't like working out in the afternoon.


"The difficult periods of life provide the best opportunities to gain useful experiences and develop inner strength. " ~ Dalai Lama
 
Teddygirl - #2 revised is totally different then all the others. It's fun and has some excellent intervals.

Laura - Why do you want to do a second cardio workout today? I personally think that's overkill. JMO.
 
This morning was rushed. It was 20 minutes including the warmup and I'm working for optimal gains in my fitness. I don't need to lose any weight so I don't like doing steady state. My longer cardio is tomorrow so I'm trying a two-a-day rotation.


"The difficult periods of life provide the best opportunities to gain useful experiences and develop inner strength. " ~ Dalai Lama
 
Good call. I work it super hard tomorrow and spend extra time prepping for my client. Thanks for the support! ;-)

"The difficult periods of life provide the best opportunities to gain useful experiences and develop inner strength. " ~ Dalai Lama
 
Morning Maniacs! I'm getting ready to do RCR workout-B here in a few. Didn't get it in yesterday. Went to lunch at Red Lobster and had the grilled Salmon :9, hung out with mom for awhile and didn't get home till late. DD is coming to help me work for a couple of days, been way to busy for my comfort! Gonna ride bikes with DD later. Ride will be easy paved canyon trail again. That really helps build the endurance for when I'm up in the mountains. I need to ride everyday, but it's just so hard time wise, darnit.

Laura-Sending motivating vibes for your afternoon cardio! I'll probably ride my bike later today, so I'll need a push too! I'm lazy in the afternoon and it's gotten so hot here!

Debbie- Nice job on the CC. I like that one.

Lora- Great workout!

Char- Have fun on the elliptical!

Teddy- Great workout! CC #2 is different than the revised version. Both are fun though. CC2r has more sprints than CC2 if I remember right.

Off to the basement...



[font face="script" color=magenta size=+1]*~Dallys~*[/font]

www.picturetrail.com/keeponthesunnyside
 
Morning Ladies!

You all are ripping it up! Awsome workouts!

Today I am in Atlanta. The fitness facility at the hotel has an assisted pull up / dip station! So I did the following:

assisted dips - 8/8/8/8
assisted pull ups - 8/8/8/8
This was great because I had major DOMs yesterday from my new toy, the power tower.

Row machine with 80# 8/8/8/8
Chest press 20# DB 8/8/8/8
Shoulder Press 20# DB 8/8/8/8

I tried to use the leg curl machine and leg extension - but did not work on my short legs!!!

So finished with ball rollins and pikes.

Went to the game last night and had a hot dog. The good news is Turner Field serves only Hebrew National - all beef and kosher - so it makes be believe there are no scary parts - but who knows.

We go to another game today - it is a day game.

Have a great day everyone.
 
Hey Maniacs,

Sorry, I haven't been here, been really busy lately. Decided to skip the last two days of WS. I've just had enough and I am really mad because during it I really screwed up my left wrist. Having a lot of pain, it's even sore to the touch. This has been my week so far, kind of winging it until I decide what rotation I want to do next.

Monday - No workout. Instead left house really early and traveled two hours to sit for the ACE personal trainer exam. BTW, I passed!


Tuesday - Choose cardio. Did Amy Bento's Advanced Step Challenge do the powers twice in the beginning, then doing the combos.


Wednesday - Decided to do some heavy lifting, sure have missed it. So I choose a full body day from previous 8 week rotation which was three sets of 5, and it looked like this.

Chest
Flat Barbell Press
5/5/5 - 100#

Back
Double Arm Rows
5/5/5 - 42's *probably should have gone heavier*

Quads
Squats
5/5/5 - 110# *took these to parallel*

Shoulders
Dumbbell Press
5/5/5 - 30's *left wrist did not like these*

Biceps
Barbell Curls
5/5/5 - 55# *would have liked to try more weight, but was worried about wrist*

Triceps
Close Grip Press
5/5/5 - 85# *left wrist screamed on first set, so wore a wrist support for next sets and was better*

Then did 3/12 of offset lunges and 3/8 of barbell rollouts 55# for abs. Will be interesting to see what kind of DOMS I end up with from the lift since I having done a lot for awhile.

Everyone is doing a great job as usual. But I expect nothing less from this group.

Have a great day!
 
Ally - You got a power tower? I love mine! Hope you enjoy yours too!

Linda - Nice workout. How did you do that bench press with your wrist hurting? Or did you hurt your wrist during this workout? Man, that sucks. Mine has been ok but easily comes out of joint. How the heck does that happen? The other day I helped my dh pick up a riding mower deck and just about felt like my wrist was going to pop off. Nasty feeling!
 
Good Morning
I finished my workout. I did Tracey's High Intensity Step Mix 2 stopping after the abs, then I did Ab Ripper X using a medicine ball, then I did Tracey's Core Blast stopping at the pilates I added some extra weights for crunches and some standing work and the 20# vest for the planks, I finished with Jennifer Kries Hot Body Cool Mind Pilates (this is one I checked out from the library) was not to impressed. Total calories burned was 850. Today is my granddaughters actual birthday 9 years old. She says her favorite place to eat is Fazolis so I am going to take her and her brother in a bit. I have to get some groceries too. BBL


http://wd.1ww.us
http://1ww.us/logo2.gif
 
Debbie - Actually, the bench press didn't feel that bad. No I actully hurt the wrist trying to do all those chins during WS and now just certain moves and weights will just make it ache like mad. Like I said it's also weird because if I bump it or put pressure (like a wrist weight) on the outside it hurts. Yours actually pops out of joint? That sounds horrible! Do you know why that happens? Is it the result of a previous injury?
 
Linda - My wrist pain started last fall when I was lifting really heavy. The barbell curls hurt the most and they pop out of joint if I'm not careful doing those. I have no clue what I did. It sounds like our pains are similar because I can still bench press real heavy but when I go heavy with bicep work it kills me.
 
Hey Maniacs!!!

So far did:

60 mins on elliptical
burned 526 cals
traveled 7.2 miles
Speeds were various, but in general were 8-10.

Will eat lunch soon and then workout biceps/triceps. Just feelin' good today and want to keep going.
 
[font color=indigo]Meals for today:[/font]

M1: ON whey protein shake w/strawberries (post workout)
M2: Chocolate Fudge BSN w/ 1/2 c. oats & 1 tbsp. ground flaxseed
M3: 2.5 oz. turkey breast on 1 slice 12 grain bread w/ 1/2 slice swiss cheese; 2 tbsp. raw almonds; peach
M4: Chocolate Pro Pudding mixed w/Strawberries & Cream yogurt
M5: 4 oz. 92% ff beef burger patty; salad w/Parmesan yogurt dressing
M6: 2 whole eggs, 2 egg whites w/ 1/2 c. cottage cheese omlette

[font color=blue]1579 calories
56 g. fat - 32%
171 g. protein - 43%
97 g. carbs - 25%[/font]

Like this breakdown. I've added cottage cheese to my eggs lately and it tastes really good. I didn't know cottage cheese melts like other cheeses do. Good stuff and it is making the eggs tolerable.
 
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