HARDCORE FITNESS MANIACS WED 11/18

[buttercup78]

GM LADIES
Yesterday was HIIT 30 min 494 calories. Eats were 95%. I had a little cake "flub" at work, but managed to redeem myself for the rest of the day. Today is total body and ss cardio. I sent in my two week eval, waiting to hear what Olesya says

Theresa

 

[Fitnessfreakk366]

Today was Shoulders and Arms and I had a great workout. I liked this one. Did 5 groups of trisets. While doing the triset, hardly no rest between exercises or trisets. 30 second rest between each triset group.

Group 1
Alternating Shoulder Press - 15's/11 reps
In & Out Bicep Curls - 20's/16 reps
Double Arm Kickbacks - 10's/14 reps
Alternating Shoulder Press - 15's/11 reps
In & Out Bicep Curls - 15's/18 reps
Double Arm Kickbacks - 10's/15 reps
***In & Out Bicep Curls were doing a regular dumbbell curl and then doing it out to the side.

30 second rest

Group 2
Deep Swimmer's Press - 12's/16 reps
Full Supination Concentration Curls - 20s/12 reps
Bench Dips - 20 reps
Deep Swimmer's Press - 12's/16 reps
Full Supination Concentration Curls - 20s/11 reps
Bench Dips - 25 reps
***Weird exercise names. Deep Swimmer's Press is doing a bicep curl and then doing an overhead press. Full Supinated Concentration Curls were hammer curls with a twist.

30 second rest

Group 3
Upright Rows - 20's/14 reps
Static Arm Curls - 15's/4 sets, then 8 hammer curls
Flip-Grip Twist Tricep Kickbacks - 8's/16 reps
Upright Rows - 20's/14 reps
Static Arm Curls - 15's/4 sets
Flip-Grip Twist Tricep Kickbacks - 8's/16 reps
***Static Arm Curls were cool. You hold right arm in a static hold, then do 4 dumbbell curls with the left arm, then you leave the left arm in a static hold and do 4 reps with right arm, you do this 4 times. With the first set the time was 1 minute so then we did hammer curls to finish the time. Second set was only 30 seconds. Flip-Grip Twist Tricep Kickbacks were cool too, you hold weights with palms down, do a kickback, then turn the hands palms up and do a kickback. Keep doing those. Really got a good burn.

30 second rest

Group 4
Two-Angle Shoulder Flyes - 8's/16 reps
Crouching Cohen Curls - 12's/16 reps
Lying Tricep Extensions - 15's/16 reps
Two-Angle Shoulder Flyes - 8's/20 reps
Crouching Cohen Curls - 12's/12-4 reps
Lying Tricep Extensions - 15's/16 reps
***Two-Angle Shoulder Flyes are seated, you do a lateral raise and then bend down and do a reverse flye. Keep alternating. I didn't like Crouching Curls, they were too hard on my back, I may do incline curls next time. You crouch down, put your elbows between your knees and do curls.

30 second rest

Group 5 (Bonus Round)
In & Out Straight-Arm Shoulder Flyes - 8's/16 reps
Congdon Curls - 15's/14 reps
Side Tri-Raises - 12 each side
In & Out Straight-Arm Shoulder Flyes - 8's/16 reps
Congdon Curls - 15's/15 reps
Side Tri-Raises - 20 each side
***In & Out Shoulder Flyes were a Front Raise and a Lateral Raise alternating. Congdon Curls are Reverse-UP, Curl Downs. Side Tri-Raises are where you lay on your side, your bottom arm wraps around your top shoulder and you press with the other arm. I need to sub this exercise because it hurts my right shoulder too much. I can do this forever with my left arm.

I need to get Ab Ripper X in today. I'm hoping to have time when I go home to do it.

 

[SheWolf]

Theresa - Good Luck with the eval! Having any results yet?


This morning was P90X Shoulders & Arms. All I can say is ouch! I absolutely loved this workout. You do a Triset then repeat that Triset before moving on. I went with the 15 rep range. I lift without gloves and have calouses at the base of my fingers on my palm, now after todays workout I have a set of slight blisters a half inch under those. can't wait to hear what Deb has to say!


TRISET 1
Alternating Shoulder Press 15/20's
15/20's
In & Out Biceps Curls 17/20's
17/20's (s/h went a little heavier)
Two Arm Tricep Kickbacks 16/15
17/15 (s/h went heavier here too)

TRISET 2
Deep Swimmer's Press 15/15 (did these all the way, did not stop halfway)
15/15
Full Supination Concentration Curls 13/25's
13/20's
Chair Dips (legs straight) 16
16

TRISET 3
Upright Rows 15/15's
16/15's
Static Arm Curls 16 - 8/20's & 8/15's
16/17's
Flip-Grip Twist Tricep Kickbacks 16/12's
16/12's

TRISET 4
Two - Angle Shoulder Flys 16/12's
16/12's
Couching Cohen Curls 15/17's
15/17's
Lying-Down Tricep Extensions 16/15's
15/16's

BONUS TRISET
In & Out Straight Arm Shoulder Flys 16/10's
16/10's(went lighter here to make sure I kept my arm straight)
Congdon Curls 13/20's
15/18's
Side Tri-Rises 16
20

 

[SheWolf]

Debbie - Nice Job! Think we will be feeling this one later! I know you plan to vary your reps and was wondering will you change through this three weeks or change on the next set of three weeks?



Oh and I forgot, I did do Ab Ripper X this morning. And let's just say I had to take a few breaks. My hip flexors were on fire. Also don't know how I will do tomorrow as it is Yoga X and I hate yoga!

 

[Fitnessfreakk366]

Debbie - Nice Job! Think we will be feeling this one later! I know you plan to vary your reps and was wondering will you change through this three weeks or change on the next set of three weeks?



Oh and I forgot, I did do Ab Ripper X this morning. And let's just say I had to take a few breaks. My hip flexors were on fire. Also don't know how I will do tomorrow as it is Yoga X and I hate yoga!

I don't know, today I did what he said to do and I was shooting for the 15/16 rep range. I like that. It's hard to stop when the time is still ticking, you know? So if you were to go heavier and you quit early, you feel like you are wasting time, at least I do. I've done Ab Ripper before, it's a killer and you will feel it tomorrow. I will only do that workout once a week and then use another ab workout for another day, I want to do abs twice a week.

I was wondering what workout was for tomorrow. I like the Yoga X workout, but its and hour and a half. I usually only do an hour of it.

 

[lorajeanne]

Morning Maniacs -

This morning I did a virgin workout. Angie Miller's Kettlebell Bootcamp. It was a decent workout....however, her plastered-on smile drove me crazy. Workout was 55" and I burned 439 calories.

Have great workouts everyone.

 

[SheWolf]

I don't know, today I did what he said to do and I was shooting for the 15/16 rep range. I like that. It's hard to stop when the time is still ticking, you know? So if you were to go heavier and you quit early, you feel like you are wasting time, at least I do. I've done Ab Ripper before, it's a killer and you will feel it tomorrow. I will only do that workout once a week and then use another ab workout for another day, I want to do abs twice a week.

I was wondering what workout was for tomorrow. I like the Yoga X workout, but its and hour and a half. I usually only do an hour of it.

I am glad it not just me. It drives me crazy to stop when the timer is still going. Like on the first set of Staic Curls I had done additional hammer curls too. I am considering sticking with the higher rep count as I am trying to lean out anyway, just do small increases to keep the challenge.

I will have to get up really really early if I do all 90 minutes of Yoga X, and can't stand 15 minutes of yoga so I don't about 90 minutes. Although I feel like I will need the stretch by tomorrow.

 

[WD]

I am finally getting around here. Got up and did Amy's Hi/Lo Knockout 85 minutes with the abs and burned 712 calories. Max HR was 163. Then I went to the doctor and she said that my neck/ shoulder area was inflamed. She gave me a steroid pack to take and some muscle relaxer. I doubt I will use the muscle relaxer much. Those things knock me out. She did offer to do some steroid injections but I said no. I think the tons of Motrin and Excedrin were making me sick to the stomach along with the pain. Anyway I am feeling better today.
Meals today
b- cottage cheese and a luna bar
l- The new Clean Eating Cookbook Zesty Spinach Soup
s- protein shake
d-chicken and salad

 

[WD]

Theresa, nice calorie burn. I wonder what Olesya says to people who don't follow exactly what they are supposed to eat/ Let us know. It sounds like you are doing pretty well though. My resistance is not very good when something yummy is right there.

Debbie, Tony does give odd names to some of those exercises. Like the Heavy pants. It makes it hard to explain to someone else exactly what that exercise is. Nice workout. I believe Ab Ripper X is only 16 minutes. I found myself trying to do as many reps and at Tony's pace. I know what you mean about waiting for the others to finish.

Linda, that workout is a good one. I remember how hard Ab Ripper X was at first because my hipflexors and legs got tired. Later I was able to use a med ball for some of it. I never got sore from it but I did see results.
YogaX is an 1.5 hr long and about 1/2 down dog up dog variations. I got sore from it :O

Lora, I looked at that workout. Do you think it is one you will do again?

 

[SheWolf]

Linda, that workout is a good one. I remember how hard Ab Ripper X was at first because my hipflexors and legs got tired. Later I was able to use a med ball for some of it. I never got sore from it but I did see results.
YogaX is an 1.5 hr long and about 1/2 down dog up dog variations. I got sore from it :O

This Yoga X is sounding worse and worse...I despise down dog! Sounds like your neck is really giving you trouble. Just remember not to push it.

 

[WD]

Linda, I now do about 20 minutes of the w/up and down dogs then forward to the last 36 minutes which is more floor stuff and core. That is still a plenty long workout without all of the down dogs. Tony does begin to go through twists and warriors between all of the down dogs afterwhile. I do like yoga unless my arms are starting to ache holding one position or it gets way to repetitive. I always skip the meditation portions or shavsana too. Feel I am lying there wasting time that could be used for something else.
I am going to try not to push it, My neck/ and head feel much better today. It is hard to make myself not do those other STS upper body workouts, but I know I need to let this mend before I hit the weights for upper again.