Hardcore Fitness Maniacs September 2015

Build Legs today

Sumo Squat 15x25, 12x30, 8x 35, 8x30 drop set
lunge superset Alternating Lunges 15x12, 12x15, 8x20
Step up to reverse 15x12, 12x15, 8x20
Squat Giant Set parallel 15x15, 12x18, 8x20
Bulgarian 15x12, 12x15, 8x18
deadlifts 15x15, 12x20, 8x25

single leg calf raise 15lbs
seated calf raise 15lbs
in and outs
 
This is a late check in today. I had to rush out the door for a lunch with a dear friend. I started with Ripped with Hiit Low Impact Hiit 2, 30 minutes, 201 calories. I then did Ripped with Hiit abs 2, 13 minutes, 58 calories. I then did Body Beast Bulk Shoulders, 35 minutes, 163 calories. Total time was 78 minutes and calories burned 422. I found an app from Google Play called calories burned calculator. I like it. It seems pretty accurate. I have my age, weight, height, fitness level, and VO2 Max (optional and I got mine from my polar FT60), You time and average HR which I get from my polar and it calculates the calories as calories burned and net calories. I use the net calories which are less than workout manager but more than the watch says. It seems to match up better with accuracy. Week 4 completed. I am not sure if I will get something in tomorrow. Sunday is generally a rest day and I will be at my daughter's overnight and caring for my 16 month grandson in the morning. It won't be necessary, just a bonus if I do. Maybe yoga :)
Weights today did not change from last week other than to drop to 10lbs on the reverse fly on both sets of 8.
Super Set
lateral raise 15r x 8's; 12r x 10's; 8r x 12's
Arnold press 15r x 12's; 12r x 15's; 8r x 17.5's drop to 8r x 15's
Progressive Set
Upright Row 15r x 21; 12r x 31; 8r x 41; 8r x 41; 12r x 31; 15r x 21
Super Set
Alt. Front raise 15r x 8's; 12r x 10's; 8r x 12's
plate twist twist 10r x 10# all 3 sets
Progressive Set
Reverse Fly 15r x 5's; 12r x 8's; 8r x 10's; 8r x 10's; 12r x 8's; 15r x 5's
Super Set
Superman Stretch 10r; 10r
Plank Twist Twist 30 sec 36 r; 30 sec 36r

Debbie, I do the pull ups with my door attachment but, part of the reps are with my toe on a bench to assist. I try to not do it though. I am getting stronger there though. Although last week I think that I over did something because I felt like I pulled something around and into my chest. I tried to pay more attention to that this last time. When I had the Bowflex I just used the lat tower. Nice work as usual.

Roselyn, you are hitting the weights quite well :)
 
No workout Saturday. I spent the day with my grandson and ran errands. Today I did some Yin Yoga with Kassandra for back and then one for neck , back , and shoulders. I will get back to the weights tomorrow.
 
Today's workout was a warm up with Yin Yoga with Kassandra Morning yoga, 16 minutes. I then did Body Beast Build Chest and Triceps, 49 minutes, 171 calories. I followed that with Beast Abs, 11 minutes, 46 calories. Total time was 71 minutes, 252 calories.
Weights were as follows
Single Set
Dumbbell Chest Press 15 reps x 15's; 12reps x 20's; 8r x 25's; drop to 8r x 20's
Super Set
Incline dumbbell Fly 15 x 15; 12 x 17.5; 8 x 20
Incline dumbbell press 15 x 15; 12x 20; 8 x 25; drop to 8 x 20
Giant Set
Close Grip Press 15 x 15; 12 x 17.5; 8 x 20
Partial Chest Fly 15 x 15; 12 x 17.5; 8 x 20 right repeat on left
Decline push up 15 reps; 12 reps; 8 reps
Single Set
lying triceps extensions 115r x 12's; 12r x 15's; 8r x 17.5's; drop to 8r x 15's
Super Set
single arm kickback 15r x 12; 12 r x 15; 8r x 17.5 drop to 8r x 15 right then repeat left
triceps push ups 15 reps; 12 reps; 8 reps
Super Set
dips on bench 60 seconds 33 reps
In and out 60 seconds 38 reps

I ordered Polar HR 7 Bluetooth transmitter with the strap. Has anyone tried that one yet. It is supposed to work with my FT7 and apps.
 
Today was Body Beast: Build - Legs. Had a great workout, but didn't go higher with the weights. This one bothers my knees and today was no different. I had to skip the last round because I had to go into work early so I ran out of time.

This is what I did:

Sumo Squats: 20#/25#/30#/25# - 15/12/8/8 reps

Super Set
Alternating Lunges: 12's/15/s/20's - 15/12/8 reps
Step-Up to Reverse Lunges: 12's/15's/20's - 15/12/8 reps

Giant Set
Parallel Squat: 15's/20's/25's - 15/12/8 reps
Bulgarian Squat: 12's/15's/15's - 15/12/8 reps
Straight Leg Deadlifts: 35#/40#/45# - 15/12/8 reps (used barbell)

Giant Set
Single Leg Calf Raise: Skipped, no time
Seated Calf Raise: Skipped, no time
In and Outs: Skipped, no time

Diane Sue - Nice workouts. I'm going to check out that calorie burn app, sounds interesting. Thanks for mentioning it!! And no, I've never had one of those. Let me know how you like it.

Roselyn - Nice workout as well. Don't you just love BB? OMG, I really hope they do a 2nd one.
 
Here is a link to Hammer and Chisel which I read comes out in December. It is Sagi and the 21 Day Fit Instructor Autumn Calabrese,
 
Today was Body Beast: Tempo - Back & Biceps. Had a good workout but the slow/heavy thing isn't my favorite. These are growing on me, however.

This is what I did:

Each set of 15/12/8 reps are done with the tempo of 6/6 count, 6/3 count, 3/3 count. So 6/6 is for 15 reps, which kills, 6/3 is for 12 reps and 3/3 count is for 8 reps. Each exercise is alternated with an ab exercise.

Back
Pull-Over: 20#/25#/30#
Wide Plank In & Out: 10 reps

Pull-Up: 2 Bands (did band pull-downs)
Hanging Circles: 10 reps

Barbell Rows: 25#/30#/35#
Lat Oblique Twists: 10# + bar

Biceps
Standing Dumbbell Curl: 10#/12#/15# (was supposed to be preacher curls, don't like those)
Hanging Curl: 10 reps

All-Angle Barbell Curl: 20#/30#/25# (wide grip, close grip, reverse grip - love this one!)
Speed Mountain Climbers: 30 seconds

Diane Sue - OMG!!! How cool is that??? I cannot wait for that to be released. I will certainly buy it!!! Thanks for the clip!!!

Hope you all have great workouts today!!!
 
Can't wait for Hammer and Chisel!!
Bulk Back today
Asking for prayers for my dad, some serious health issues getting ready now to take him with my mom for a ct scan.
 
Today I did X train Cardio leg blast, cardio blast only mix stopping at the floor stretch, 29 minutes, 188 calories. I then did Body Beast Bulk legs, 42 minutes, I finished off with Kelly Coffey's Athletic conditioning stretch, 25 minutes. Total time was 97 minutes and calories burned 486.
Weights today were
Single Set
front and back lunge 12r x 8's; 10r x 10's; 8r x 12's right repeat on left
Progressive Set
squat 15r x 22.5 (up 25); 12r x 25; 8r x 35's; 8rx 35;; 12r x 25;s ; 15r x 22.5's
Force Set
full to half sumo squat 5r x 40 5 sets
Progressive set all are up 2#
Split squat with ez bar right 15x 38 ; 12r x 48; 8r x 68 repeat left; right 8r x 68; 12r x 48; 15r x 38 repeat on left
SuperSet
stiff leg deadlift 15r x 20's# (up 5); 12r x 25's ; 8r x 36's- drop to 8r x 25's
alt side squat 10r x 15's all 3 sets
Super Set
calf raise 50 r x 15# right superset with Beast abs repeat

Debbie, the new workouts look like they would be good. I read somewhere that work on them would begin in October.
 
Today I did Body Beast: Build - Shoulders. Had a great workout and upped my weights on some of the exercises.

This is what I did today:

Shoulder Press: 12's/15's/20's/12's - 15/12/8/8 reps (upped it here, killer)

Super Set
Lateral Raise: 8's/10's/12's - 15/12/8 reps
Upright Rows: 25#/35#/40#/30# - 15/12/8/8 reps (upped it here as well)

Giant Set
Underhand Press: 25#/30#/35# - 15/12/8 reps (upped this one too,killer)
1, 1, 2 Front Raise: 3's/5's/8's - 15/12/8 reps
Rear Delt Raise: 10's/12's/12's - 15/12/8 reps

Super Set
Standing Dumbbell Shrug: 15's/20's/25's/20's -15/12/8/8 reps (upped this one too)
Dumbbell Scap Trap: Skipped

Super Set
Sagi Six-Way: 3's/3's -12/8 reps
Tuck& Roll: 15/15 reps

Roselyn - I am also praying for your dad. I hope he is doing better today.

Diane Sue - Nice workout yesterday!!
 
Bulk Arms

Standing Curl 15rx 15+ weighted glove, 12rx18, 8rx20 (progressive)
tricep extension 15rx20, 12rx25, 8rx25+glove,8rx25(drop set)
wide barbell curl forced set 35lbs 5r 5times
skull crusher 15rx20, 12rx25, 8rx25+glove, 8rx25 (drop set)
hammer curl progressive 15Rx15+glove, 12rx18, 8rx20
tricep kickback 15rx15+glove, 12rx18, 8rX20 progressive set
weighted crunches

yesterday got crazy, my dad 18 years ago had a torn aorta and somehow lived through it well that is widening again and there is nothing they will do now at his age (81) so we assumed he was feeling ill because of that, but his stomach was hurting so bad, turns out he is bleeding internally in the colon and they suspect an ulcer, so he got a transfusion last night (hemoglobin very low) and upper gi today, poor guy, so keep praying and thank you
 
Today I forgot to look at schedule. I have been playing with the Beast Block of Lean Beast and I thought it was cardio. I did Kelly Coffey Home Gym Intervals workout 1 using my spin bike for cardio equipment, 32 minutes, 242 calories. I used 10# for the weight intervals. Time on the spin bike was 18:48 , 4.54 miles, Max HR 159 ,the rest was stretch and weights. I really do like this workout. No time for boredom on the exercise equipment. Anyway, I went to look at my plans and I was supposed to do Build Back and Biceps. Soooo. I went on and did that because I would rather do cardio when my grandson comes tomorrow. Beast build back and biceps was 51 minutes and calories burned 273. When I was finished I did a restorative yoga with Kassandra for achy joints, 16 minutes from You Tube. Total time 99 minutes and calories burned 552.
Weights today were:
Sngle Set
Deadlift (I almost skipped this since yesterday was deadlifts as well so I went lower) 15r x 15; 12r x 20; 8r x 25 dropped to 8r x 20
Super Set
Dumbbell pullover 15r x 20; 12r x 25; 8rx 37.5 (up 2.5); drop to 8r x 25
Pull up 8r unassisted with toe on bench 2 assisted; 10r unassisted; 8 unassisted
Giant Set
ez bar row 15 r x 46; 12r x 56; 8r x 66
one arm row 15r x 25; 12r x 30; 8r x 35 right then repeat on left
reverse fly 15r x 10; 12r x 12; 8r x 13.5
Single Set
close grip chin up I used my 1 inch super band for this because it has more resistance than my heaviest tubing 3 sets 30 sec. 14; 15; 12 reps
This was looped through a door attachment.
Single Set
Bicep curls 15r x 15; 12r x 20;8r x 25; 8r x 20
Single Set
1,1,2 hammer curl 15r x 15; 12r x 17.5; 8r x 20
Single Set
Neutral ez bar curl 15r x 36;12r x 46; 8r x 48; 8r x 36
Single Set airplane cobra 30 sec 2 sets 10r

Roselyn, I am sorry to hear about your Dad's problem. Knowing what is wrong gives me something specific to pray about. Nice work on the weights.

Debbie, I hate those scap traps. They hit right where I tend to have pain. I like the giant set in that workout :) Nice work.
 
No workout for me today, I have to be at work at the butt crack of dawn. :(

Roselyn - I'm sorry to hear your dad is going through all that. I am praying for him.

Diane Sue - I hate those scap traps too, and I don't do them for the same reason you don't. They irritate my upper back badly. Nice workouts yesterday! You are hitting some nice weights with Beast!!!

Have great workouts everyone!
 
Today was cardio . Since Beast Cardio is weight and cardio and Total Body is weights circuit I chose to do X10 Fat Burning Circuit, 29 minutes, 200 calories and Kelly Coffey Home Gym Intervals, 28 minutes, 224calories. Then did Home Gym Intervals "waistline" 10 minutes, 70 calories and X Train core #2 13 minutes, 44 calories. Total time was 80 minutes nd calories burned 538. Beast Cardio has jumping with weights like squat jump holds and burpees with weights. Between that and Total Body having more deadlifts and my low back being a bit achy I decided I would pass on those two. I still have shoulders to get in this week. Home Gym Intervals 2 was 17 minutes on the spin bike and I went 4.29 miles. The rest was weights at 10# and stretch. I used 8's and 10's for X10 as well.

Debbie, enjoy your day off the workout. I guess working early is not so enjoyable though;)

Roselyn, how is things with your Dad?
 
Beast Cardio and abs and piyo intervals.

We found out my dad has ulcer upon ulcer in an area where they usually are not, this doc has only seen a couple cases like this (I told the doc well leave it to my dad) he did not see any malignancy but waiting on path report, he ended up with 3 bags of blood and was a little better today, walked a little ate a little so keep praying my friends

nice Diane Sue!
 
Today I did Body Beast: Tempo - Chest & Tri's. OMG, this was a killer workout. I did it once before but don't remember it being like this. I worked to failure on just about every set.

This is what I did:

Each set was a count of 6/6, 6/3, 3/3 with 15/12/8 reps
Chest Press: 15's/25's/30's
Figure & Crunch: 10 reps each side (abs)

Incline Press: 15's/20's/25's
Cricket Crunch: 10 reps each side (abs)

Incline Fly: 15's/20's/25's
Tempo Plank: Sort of did these, they were hard (abs)

Barbell Lying Tricep Extensions (Skull Crusher): 20#/25#/30#
EZ Bar Crunch: 20# (abs)

One Arm Tricep Kickbacks: 5#/8#/8#
Superset w/
Dips: 7/12/8 reps (first set was 6/6 count for 15 reps and I just couldn't do it. These killed)
Plank Twist/Twist: 5 reps (killer, was supposed to be 10 reps)

Roselyn - Glad to know the doctors figured it out. Now he can concentrate on his recovery. Scary stuff!

Diane Sue - Nice workouts. Glad you listened to your body and didn't over do it.
 
Today I started with Kelly Coffey Lean Body Circuits HI/LO only mix, 20 minutes, 136 calories. (always looking for something short to warm up before I hit the weights, I love premixes :)) I then did Body Beast Build Shoulders, 39 minutes, 186 calories. I realized I had not done the build workouts these last 5 weeks. I started with Total Body and Tempo. I did do a bit more build legs. I like bulk legs better. I finished off with Yoga Max Express 2, 34 minutes, 100 calories. Total time was 93 minutes and calories burned 448.
Weights today were:
Single Set
shoulder press 15 r x 12#; 12r x 15; 8r x 20; 8r x 15
Super Set
Lateral Raise 15x8; 12x 10; 8x 12
Upright row 15r x 31; 12r x 36; 8r x 41 drop to 8r x 31
Giant Set
ez bar underhand press 15 x 26; 12 x 31; 8x 36
1,1,2 front raise 15r x 8; 12r x 10; 8r x 12
rear delt raise 15r x 8; 12r x 10; 8r x 15
Super Set
Standing dumbbell shrug 15r x 10; 12r x 12; 8r x 20 dropped to 8r x 15
(changed) bent over reverse flies 15r x 8; 12r x 10; 8r x 10
Super Set
Sagi six way 12r x 8; 8r x 8
tuck & roll 15 reps both sets

Roselyn, praying no malignancies show up. I remember my grandmother losing so much blood from an ulcer. I am glad your Dad has improved some.

Debbie, I started with the Tempo workouts. I like them so much. I like the core work in between the weights. They are hard.
 
Okay, today's workout may confuse my calorie burn. Funny HR was pretty much the same throughout. It depends on the app or device for calorie burn. I got my new Polar HR 7 Bluetooth. transmitter and strap. I may need to go over the app (map my fitness MMF) This because it adjusts the calorie burn in (MFP my fitness pal) due to activity throughout the day and I am not wearing one of those devices. I am not wearing my Heart rate monitor strap and carrying my phone around with me all of the time. My phone did pick up without being hooked to me somewhere. Not a long distance though. Suggestions are in front of me. I wore it on my arm through cardio but facing me but a little toward the back. My Fitness pal sets everything I put to, aerobic, abs, yoga, as calisthenics? I used the Polar FT 60 heart rate monitor watch, Map my fitness app, Calories burned (android) app which uses info and average heart rate, net calories, and workout manager.
Two the Max 54 minutes, 125 average HR/ 159 Max, Map my fitness and calories burned per hour using net calories and the HR from both the MMF and my Polar watch which has not been more than 2 beats per minute, 391 calories. It is much more in the workout manager. FT60 gave me 343 calories. So, I used 391 calories. I listed this under aerobics on Map My Fitness. Okay next was STS ab circuits stability ball abs, 20 minutes, I used 80 calories but there was huge differences. I listed under abs in Map My Fitness, 93 bpm on my cell with Map My Fitness, 95 on Polar FT60, I used the lower BPM to check Calories per hour app. This was 20 minutes, Polar watch was 31 calories, calories burned net calories 76; Map my fitness was 102 calories, Workout manager was 99 calories. I logged it at 80 calories. I pretty much know myself and how hard I am working if it is going by HR. Okay Last was yoga. I had to adjust it in My Fitness Pal because I forgot to restart My Fitness Pal when I went on to a second workout. This was way off anyway. I know that there was no way I burned over 100 calories in 18 minutes of yoga that was pretty much relaxed stuff. Anyway I went between the Polar FT60 and Calories burned per hour. The full time I spent was actually 32 minutes, Yoga with Kassandra Achy Joints and Back Pain, FT 60 gave 56 calories and calories burned app was 53. I just used the 53 calories. Total time was 1 hr 42 minutes and my guess on calories was 524. I also have gained weight. I have not weighed in awhile. I went up 2 # over the last month. So, I pulled out the Omron Body Fat analyzer and it has me at 16.3 body fat and 19.3 BMI. Hopefully this is muscle. I have been working hard at the Paleo way of eating but making adjustments. I did Whole 30 for 3 weeks but got off track with birthdays including mine etc.. Still working on it but I cannot get enough protein without protein powder. I have been using grass fed whey with Stevia and recently added Sun Warrior. I tried Vega but it was more like drinking greens powder which I am not totally opposed to. I am sort of finding Dairy including whey sort of disagrees with me. I am cutting most of the fruit and trying the low histamine eating with this because m allergies are dreadful this year. I hate going out of the house because of them.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top