Hardcore Fitness Maniacs Sept 19

[lorajeanne]

Morning Maniacs -

This morning I did Speedbody with Rob Forcelli. I added on Amy's 10" Kickbox segment from 10 Solution. Workout was 70" and I burned 784 calories. Max heartrate was 164.

Have great workouts everyone. Working the late shift today.

 

[Fitnessfreakk366]

Yesterday I did Meso 2, Week 2, Disc 16, Chest, Shoulders and Triceps. Had a really good workout but had to cut it short because I had to take my mom to where she is going after her hip surgery. It's a really nice rehabilitation place and I think she will be very comfortable there. One week to go before her surgery.

This is how the workout went yesteryday. This was a cool workout because with the last set where you work to failure you do a back-off set where you lower your weights and then rep out. Very effective.

Warmup:
CHEST
Incline Bench Press - 65#/12 reps
Incline Bench Press - 65#/12 reps

Workout:
Incline Bench Press - 75#/12 reps
Incline Bench Press - 75#/10 reps
Incline Bench Press - 75#/8 reps
Incline Bench Press - 65#/15 reps

Incline Fly (Rotate Pinky in) - 30's/12 reps
Incline Fly (Rotate Pinky in) - 30's/10 reps
Incline Fly (Rotate Pinky in) - 30's/8 reps
Incline Fly (Rotate Pinky in) - 25's/15 reps

Flat Bench Press - 80#/12 reps
Flat Bench Press - 80#/10 reps
Flat Bench Press - 80#/8 reps
Flat Bench Press - 65#/12 reps

SHOULDERS
Standing Barbell Front Press - 55#/10 reps (was suppose to be 12)
Standing Barbell Front Press - 55#/10 reps
Standing Barbell Front Press - 55#/8 reps
Standing Barbell Front Press - 35#/11
***This was tough for me. My shoulders are giving me strength problems again. I hate that. I'll get it back, though.

Standing Lateral Raise - 12's/12 reps
Standing Lateral Raise - 12's/10 reps
Standing Lateral Raise - 12's/8 reps
Standing Lateral Raise - 8's/10 reps

Seated Rear Delts - 15's/12 reps
Seated Rear Delts - 15's/10 reps
Seated Rear Delts - 15's/8 reps
Seated Rear Delts - 10's/20 reps

TRICEPS
Flat Bench Tricep Extensions - 22's/12 reps
Flat Bench Tricep Extensions - 22's/10 reps
Flat Bench Tricep Extensions - 22's/8 reps
Flat Bench Tricep Extensions - 15's/17 reps
***These burned big time.

Side Leaning One Arm Overhead Extensions on Ball - 16#/12 reps each arm
Side Leaning One Arm Overhead Extensions on Ball - 15#/10 reps
Side Leaning One Arm Overhead Extensions on Ball - 15#/8 reps
Double Arm Overhead Extension on Ball - 10's/15 reps
***These also burned and I worked to failure with each set.

Had to skip the kickbacks but I felt my tri's got a great workout nonetheless.

Today was cardio and I did Cardio Coach #2 revised. Had an excellent workout. Had great energy this morning.

HR STATS:
42 minutes total
3 minutes below zone
14 minutes in zone
25 minutes above zone
2.5 miles travelled
344 calories burned

 

[WD]

I started my workout with 70 reps 25# kettlebell swings, then I did the warm up and workout #2 of Kellys Muscle Definition(it is odd that she did not add the w/up to this one like she did #1) I burned 205 calories and maximum weights used was 15# dumbbells. I followed this with the first Circuit from the Superband dvd 11 minutes and then repeated it and followed with the lateral walks and lateral lunges of circuit # 2. This was 26 minutes and burned 134 calories. On the overhead squats I was wishing I had the narrower band because these were tough.
The Superband moves were:
Superband squats (second time through I did the overhead squat hold)
40 reps
supplex lift 20 reps this used the door attachment and I had the band wrapped around my arms
4 point prone arm pull 15 reps then 5 in a push up position with a high pull back using door attachment
standing incline fly with door attachment 15 reps
1 arm curl with door attachment 20 reps They demo this standing on the superband as well
resisted supine lying crunch with low door attachment20 reps
resisted standing lateral crunch with mid door attachment 20 reps
Circuit 2 segments were 40 lateral walks with the band and 10 reps lateral lunges
I went from there to do Kelly's 30 minutes to Fitness Bootcamp strength session(this is the last premix from the series for me to do) It was 31 minutes with the w/up and stretch and I burned 279 calories. I like the kettlebell type moves Kelly adds to this. I finished with the Stretch Session segment which included the w/up but felt it helped loosen things up before I went on to stretch. It was 22 minutes. Total calories burned was 701 and 50% fat. HR got up to 154 which was surprising as it is really not a cardio workout. THis was during the Bootcamp weights(there are some plyos in there holding a dumbbell)

I did my bodyfat and weight this morning. I am down two pounds to 117 and down 2% Bodyfat. This makes me happy. I have really been trying to change some things up and lower the fat content some on my diet. Seems to be working. I am not really wanting to lose weight. I just wanted to drop the bodyfat back down as I was gaining weight and fat.

Debbie, I hope things go well for your mother and that she is as comfortable as possible before her surgury.

 

[[email protected]]

I did Kelly COffey Meyers new cardio dvd. Did step and plyo. It was fun

 

[Hermia]

Here's my workouts for the last few days:

Wednesday: Rest
Thursday: Yoga class
Friday: chest, shoulders, core from Amy's All Pump Xtreme
Saturday: advanced "couch potato" premix from Yoga for Your Moods.

wanted to do some cardio today, but there's so much other stuff to do, I think the yoga will be all I get in.