HARDCORE FITNESS MANIACS TGIF 11/20

buttercup78

buttercup78

Cathlete
GM LADIES-

Today is a rest day and I got the day off work, I have a lot of errands to run.
Yesterday was cardio and I did Kickbox Surge combos 1,2,4,5 and surges 2,3,and 4. Workout was 40 min and I burned 650 calories.
Eats were 100% yesterday and this morning I got up and had breakfast. Usually on days off, I forget to eat until mid day.

meals today:
1-eggs/ezekiel bread
2-greek yogurt smoothie
3-chicken meatloaf/potatoes
4-chicken/apple
5-protein shake w/ flax oil mixed in
 
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Today was Legs and Back and I had a great workout. This one was fun, fun, fun!!! Very fast paced, no rests except one 1 minute break in the middle of the workout.

This is how it went:

Balance Lunge (BSS) - 12's/25 reps each side
Calf-Raise Squats - 15's/25 reps
Reverse Grip Chinups - 7 unassisted, 4 assisted
Super Skaters - 25 each side
Wall Squats - an eternity at high and low levels
Wide Front Pullups - 11 Assisted
Step Back Lunges - 12's/15 reps each side
Alternate Side Lunges - Can't remember, but used no weights
Close Grip Overhand Pullups - 4 unassisted, 7 assisted
Single Leg Wall Squats - 1 minute total, 10 second holds each side alternating
Deadlift Squats - 20/side (these burned)
Switch Grip Pullups - 8 total, 4 sets reversing grip, all unassisted
Three-Way Lunge - 5 each side going side, 45 degree, front
Sneaky Lunges - 20 each side
Reverse Grip Chinups - 18 using red and blue bands (Just couldn't do another set of chins at this point)
Chair Salutations - 2 - 30 second chair poses (burned like a mother)
Toe-Roll Iso Lunges - 20 each side
Wide Front Pullups - 8 assisted
Groucho Walk - 4 up, 4 back for 45 seconds
Calf Raises - 12's/did 15 reps slow, 10 reps fast with feet turned out, front and in. Should have went heavier
Close Grip Overhand Pullups - 3 unassisted, 4 assisted (was really running out of gas here)
80-20 Sieber Speed Squats - 30 a side (I liked these)
Switch Grip Pullups - 20 reps/red & blue bands (Just could not get another set of these in so I used bands)

Then I did AB RIPPER X! Wow, I don't remember this workout being as hard as it was. It's been a while since I've done it, but I know there was a time I could get through the whole thing without rest. I rested alot today. LOL!

Theresa - Nice calorie burn! Enjoy your rest day.

Linda - I'm glad to see you did all of Yoga X. I love the first part, I guess I like down dog and all those other poses he does. But next time we do it I'll only do about 36 minutes of it and then skip to the standing poses and the floor work like Diane Sue does. I was sore this morning, my shoulders and traps were on fire. Weird!

Going to get another kitty today. We want to get Spaz a playmate. Looking forward to it. We are going to the APL when dh gets home from work.

Have a great day everyone!
 
Theresa - That is a heck of a calorie burn with KB Surge! Wish I could forget to eat - I never ever forget to eat!


Today was P90X Legs & Back. It was 2 mostly body weight leg exercises then a set of Pullups for eight rounds. I really liked the workout assd it fits with my new idea for training my legs. My legs bulk quickly so I want to stick with low weight high rep exercises. I didn't use any thing heavier than a set of 12's and I feel like I will be lucky to crawl by tomorrow.:p


SET 1
Balance Lunge (Bulgarian Split Squat) BW/25 reps per side
Calf Raise Squat - BW/25
Reverse Grip Chin- Up 5/9

SET 2
Super Skater -BW/25 per side
Wall Squat - BW/90 seconds
Wide Front Pull Up 3/13

SET 3
Step Back Lunge (Rear Lunge) 12's/15 per side
Alternating Side Lunge - 12's/ 24 reps
Close Grip Overhand Pull Ups - 3/13

SET 4
Single Leg Wall Squat BW/1 minute switch legs every 10
Deadlift Squat (one legged squat) BW/20 per side
Switch Grip Pull-up - 6/8

SET 5
Three Way Lunge w/ kick - BW/5 rounds each side
Sneaky Lunge - BW/20 reps
Reverse Grip Chin-Up - 3/9

SET 6
Chair Salutations - BW/ 2 30 sec holds
Toe-Roll Iso Lunge - BW/20 reps per side
Wide Front Pull-Up - 15 (all assisted)

SET 7
Groucho Walk - BW/45 seconds
Calf Raises - 12's/75 reps Out/Straight/In
Close Grip Overhand Pull Up - 2/10

SET 8
80/20 Cyber Speed Squat - BW/30 per leg
Switch Grip Pull-Up - 16 (all assisted)
(feel like I am missing something here?)
 
This morning I was tired. Stayed up to late and woke to early. Tried to go back to sleep. I started my workout with Kelly Coffey's Cardio Sculpt Fitness cardio leg mix 38 minutes and burned 314 calories. I need to remember that this mix omits the intervals and only does leg work once and adds abs. So I went on and did Muscle Max lower premix 23 minutes and burned 162 calories, the Kelly Coffey's Muscle Definition all legs mix 11 min. 83 calories. Total calories burned was 559, 83 minutes, 40% fat, 158 max Hr 124 avg.. I may do some yoga/stretching this evening.
Didn't have time for breakfast so I bought a new box of Luna bars when I stopped at the store this morning and had a chocolate peppermint stick one. Got the rest of my ingredients so I can make the new Eat Clean Cookbook Curry soup for lunch. The pineapple coconut protein shake was good. I had to track down where I had seen the recipe. It was on Olesya's site. I have printed up some recipes form there I want to try:D

Debbie, I like the toe roll iso lunges and those seiber squats. Nice workout this morning:)

Theresa, enjoy your rest day.
 
Linda, nice workout. I forget to eat sometimes if I am really busy but once I do I make up for it :eek:
 
Fitnessfreakk366 said:
Today was Legs and Back and I had a great workout. This one was fun, fun, fun!!! Very fast paced, no rests except one 1 minute break in the middle of the workout.

Then I did AB RIPPER X! Wow, I don't remember this workout being as hard as it was. It's been a while since I've done it, but I know there was a time I could get through the whole thing without rest. I rested alot today. LOL!


Linda - I'm glad to see you did all of Yoga X. I love the first part, I guess I like down dog and all those other poses he does. But next time we do it I'll only do about 36 minutes of it and then skip to the standing poses and the floor work like Diane Sue does. I was sore this morning, my shoulders and traps were on fire. Weird!

Going to get another kitty today. We want to get Spaz a playmate. Looking forward to it. We are going to the APL when dh gets home from work.

Have a great day everyone!
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Debbie - Great job on all those chin ups & pullups! You Rock! I know you concerned with the only one leg workout that it would not be enough, but I can honestly say between the Plyo, Yoga, Ab Ripper & now legs my legs are exhausted! :eek: My poor hip flexors are just screaming at me. How exciting about the new kitty - I have three for that reason, well two were for for friends the three just landed on my doorstep.:p




I keep forgetting I did Ab Ripper X again this morning, but my hip flexors are pretty sore so the breaks continued. Like I just did the Mason Twists with my feet on the floor. Maybe next week I'll do better.:confused:
 
Debbie-Yeah on your new kitty :D

Debbie/Linda-nice work on the legs/back. To be honest, the leg work was my least favorite of that series, well that and the kenpo. Everthing else I really enjoyed.

DIane Sue-do you like KCM's new weight work? She had the muscle def and bodyweight ones, correct?
 
Theresa, I like the Muscle Definition 30 minutes to Fitness. She comes up with some interesting moves. If you do the entire workout she does body part exercises mixed with some compound exercises. I heavy up the weight a little more than what she uses. On the Body weight one I think it has its uses. I like the workout #1 best. It is all standing legs. Workout#2 is pilates and floor work. Lots of push ups. Kempo + is much better than the first Kempo workout.
 
DianeSue - Sorry to hear you had trouble with sleep, always makes for a tough day. Nice work anyhow. Okay you and Theresa have my curiousity going-What's wrong with Kenpo? - especially since I have to do it tomorrow
 
Linda-Kenpo was missing the fun factor for me. There was no good music (like in cathe or amy's kickbox workouts). It is not add on combo style but just series of moves. It's ok just not great. When I did the p90x, I subbed another kickbox workout.

DianeSue-thanks for the kcm info...I may add that to my arsenal later.

Does anyone have a heavy bag? If so, where did you get it, where did you mount it and how hard was it to set up? I watched Rocky last night (I'm a sucker for those movies) and I thought what better way to release the frustrations of the day then with a bag I can beat the crap out of. :D
 
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buttercup78 said:
Linda-Kenpo was missing the fun factor for me. There was no good music (like in cathe or amy's kickbox workouts). It is not add on combo style but just series of moves. It's ok just not great. When I did the p90x, I subbed another kickbox workout.

DianeSue-thanks for the kcm info...I may add that to my arsenal later.

Does anyone have a heavy bag? If so, where did you get it, where did you mount it and how hard was it to set up? I watched Rocky last night (I'm a sucker for those movies) and I thought what better way to release the frustrations of the day then with a bag I can beat the crap out of. :D
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Theresa - Thanks for the response, I'll be interested to see if I can lift my legs tomorrow to even throw a kick!:eek: Regarding the heavy bag I have the type that sits on a base on the floor, bought it off one of my neighbors for $25. I have yet to use it though!:confused:
 
Theresa, I have a heavy bag speed bag stand combo. Takes up a lot of room. DH put it together for me. We had to take some of it apart when we moved it here. It works great for me though. And it is always right there ready for me to give it a couple of wacks:D
 
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