HARDCORE FITNESS MANIACS WED 11-25

[buttercup78]

GM LADIES-

Yesterday was cardio. I did 4DS HIS/LIS which came to 40 min and 606 calories. Today is total body and 15 ss cardio. Eats have been right on point, and I feel pretty darn good. I follow up next week...I just have to make it through this weekend with the eats

BBL
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. I increased either the number of reps or the weights for each exercise.

Group 1
Alternating Shoulder Press - 15's/12 reps
In & Out Bicep Curls - 15's/18 reps
Double Arm Kickbacks - 10's/15 reps
Alternating Shoulder Press - 15's/12 reps
In & Out Bicep Curls - 15's/20 reps
Double Arm Kickbacks - 10's/16 reps

30 second rest

Group 2
Deep Swimmer's Press - 12's/14 reps
Full Supination Concentration Curls - 20s/11 reps
Bench Dips - 25/7 reps
Deep Swimmer's Press - 12's/15 reps
Full Supination Concentration Curls - 20s/12 reps
Bench Dips - 20/10 reps
***Did the Deep Swimmer's Press with arms going all the way down. Last week I did them only half way.

30 second rest

Group 3
Upright Rows - 20's/16 reps
Static Arm Curls - 15's/4 sets, then 6 hammer curls
Flip-Grip Twist Tricep Kickbacks - 8's/18 reps
Upright Rows - 20's/14 reps
Static Arm Curls - 15's/4 sets
Flip-Grip Twist Tricep Kickbacks - 8's/16 reps

30 second rest

Group 4
Two-Angle Shoulder Flyes - 10's/16 reps
Stability Ball Incline Curls - 15's/20 reps
Lying Tricep Extensions - 15's/17 reps
Two-Angle Shoulder Flyes - 10's/20 reps
Stability Ball Incline Curls - 20's/15 reps
Lying Tricep Extensions - 20's/14 reps
***Did Stability Ball Incline Curls instead of those Crouching Cohen Curls. Those hurt my low back.

30 second rest

Group 5 (Bonus Round)
In & Out Straight-Arm Shoulder Flyes - 8's/16 reps
Congdon Curls - 15's/14 reps
Tricep Pressdown - Red band/15 reps
Overhead Tricep Extentions - Red Band/15 reps
In & Out Straight-Arm Shoulder Flyes - 8's/16 reps
Congdon Curls - 20's/8-3 reps
Tricep Pressdown - Blue band/21 reps
Overhead Tricep Extentions - Blue Band/21 reps
***I replaced the Side Tri-Riases with the band work. Those side raises really bother my right shoulder. While they did one side I did the pressdowns, when they went to the other side, I did the extensions. Got a great burn.

 

[WD]

Today I will do the final STS chest and back. Then there will be one workout left and I will be finished with the series. I will also do some abs today. I feel stiff this morning wo will warm up good and do some pre workout stretching before I get started. My legs and glutes have doms this morning. I could feel them when I woke up:O That is odd since I have been doing Plyo legs for 5 weeks now.

Theresa, great job with the eats and workouts I hope you manage through the weekend. I am sure holidays will be tough. My son in law is bringing pies tomorrow and he makes an awesome pecan pie with a thick buttery crust. I know I will not be able to resist a piece

 

[Teddygirl]

Hi

You guys are just totally AWESOME You make me so humble

Diane - Isn't this your 2nd time around doing STS?

Quick check in today, we’ll trying to finish up all work so we can get out of here by noon.

This morning, I started with a 20 minute jog and then onto GS Chest & Triceps. I matched Cathe on all weight work, (patting myself on the back). for someone who hasn’t worked out for several months, I did pretty good. I tell you tho, I could barely bathe myself, arms was so HEAVY. After my workout I even had enough time to juices pineapple, carrot and spinach.

So who's cooking for TG'en? Not me I probably won't leave the house I have so much to do. What about you guys............

 

[lorajeanne]

I posted this last night.....but will repost here since nobody is around at night.

Teddygirl - good luck getting up at 4:00. I have to get up at 4:30 or so when I work the early shift and that's bad enough after working a bunch of nights and sleeping in!

Re: Black Friday - strangely enough, I sort of like it when it's crazy busy. You sort of get a high from selling so much........I'm weird!! I remember loving the 3 days prior to Christmas cuz it was soo busy. I get all pumped up.

I'm not looking forward to missing workouts and working open to close. Black Friday I work 7:00 am to 7:00 pm!! Yikes!!

One reason I love my current HRM is cuz it gives me higher calorie burns than my older model....but that's cuz it's better, right??

Linda - sadly, my bookshelve is getting full and I also have 4 other DVD racks full of DVDs and numerous books and older videos in the basement! The sick thing is that I just told my husband (while trying to find my AM workout) that I need more videos and don't have enough!! I really have to get back to doing my Cathe vids. I sort of really burned out on her from when I first found her. I did soooo many rotations of only Cathe for soooo long....that I can't bring myself to do them now. Same thing happened with my spinning Dvds from when I had my 2 stress fractures over the summer and that's all I could do.

Also - this morning, I did Harley Pasternick's Fitness 5 Factor - Days 1-2 and 3. I skipped the cardio segment on the last day ...ran out of time. Max HR was 153. I did a Cathe stretch. Workout was 75" and I burned 526.

I'm feeling achy and my pain is flaring. I've got a painful calf muscle. I think I need to stretch more or take a day and do yoga once in a while....but I just keep pushing on! I should probably listen to my body....but I have to take a forced rest day tomorrow....so that won't happen. I wish I had more time to do yoga.

Have great workouts everyone. It has been extremely slow at work and there have been 2 of us there! I hope it's the calm before the storm!

 

[WD]

I finally got through my workout. The STS chest and back workouts just seem to drag.
I started with a light treadmill walk jog keeping my hr in my zone once I got it there for 14.21 minutes and went 1.06 minles 103 calories burned.
I then did Empire State Joint Mobility 11 minutes 43 calories, STS disc 34 Chest and Back using the Bowflex for everything but the deadlifts (felt it was sort of a waste of time since I lowered my weights on most exercises for the back not wanting another flare up on the neck), I followed with the treadmill 17 mins. 1.21 miles 152 calories(basically trying to get it to 2.25 miles total) Finished with STS Extended stretch 57 calories Workout was 2 hr 5 minutes. 812 calories 45% fat Max HR 156, avg hr 116, 31 minutes in zone.

Teddy, yes this is my second time through STS. I did change up a little though on Meso 3 using Plyo legs and the Bowflex. I am cooking Lasagne for Thanksgiving dinner and family is bringing pies and salad. We had Thanksgiving turkey before dh left for Afghanistan and my Dad visited earlier this month.

Lora, now that it is Thanksgiving holidays I bet business picks up. I let up on some of the yoga for awhile and could really tell the difference so I have been making a point to put some back in my routine. I think that is why I have experienced a couple of injuries lately. Makes my workouts pretty long but it is worth the benefits for me.

 

[[email protected]]

Today was Maximum Intense Cardio from Insanity for me. Getting ready for Turkey day tomorrow. Will get my workout in though.

Diane Sue, is your husband in Afghanistan?

 

[SheWolf]

Today was Shoulders and Arms for me as well. I basically increased all of my weight by 1# or 2#. Had a great workout, then was off for a massage. Good news my massage therapist says I am not allowed to do all those up/down dogs in Yoga X tomorrow as he he really did a lot of work on my shoulders.

(I cheated and copied Debbie's post but added my own stats, of course)


Group 1
Alternating Shoulder Press - 21's/12 reps
In & Out Bicep Curls - 21's/16 reps
Double Arm Kickbacks - 17's/15 reps
Alternating Shoulder Press - 21's/12 reps
In & Out Bicep Curls - 21's/16 reps
Double Arm Kickbacks - 17's/14 reps

30 second rest

Group 2
Deep Swimmer's Press - 17's/15 reps
Full Supination Concentration Curls - 21's/12 reps
Bench Dips - 25 reps
Deep Swimmer's Press - 17's/15 reps
Full Supination Concentration Curls - 21s/12 reps
Bench Dips - 20
***Did the Deep Swimmer's Press with arms going only half way down this time

30 second rest

Group 3
Upright Rows - 17's/16 reps
Static Arm Curls - 17's/16 rep
Flip-Grip Twist Tricep Kickbacks - 13's/16 reps
Upright Rows - 17's/15 reps
Static Arm Curls - 17's/16 sets
Flip-Grip Twist Tricep Kickbacks - 13's/14 reps

30 second rest

Group 4
Two-Angle Shoulder Flyes - 13's/16 reps
Crouching Cohen Curls - 18's/15 reps
Lying Tricep Extensions - 17's/14 reps
Two-Angle Shoulder Flyes - 13's/16 reps
Crouching Cohen Curls - 18's/14 reps
Lying Tricep Extensions - 17's/15 reps


30 second rest

Group 5 (Bonus Round)
In & Out Straight-Arm Shoulder Flyes - 11's/16 reps
Congdon Curls - 18's/15 reps
Side Tri-Raises- 20 reps
In & Out Straight-Arm Shoulder Flyes - 11's/16 reps
Congdon Curls - 18's/15 reps
Tri-Side Raises - 20 reps

 

[WD]

I had to run to the store. Making the cranberry, apricot, walnut fruitcake from the latest clean eating magazine. It takes some time :0 I guess I will be finished tomorrow. I had to make the crystalized ginger and the fruit and ginger have to soak for 1 day in no sugar apricot nectar(found some at Walmart but it does have some pear juice in it with no sugar)
Trying to find my Christmas lights and ornaments. Found a few. Moving makes it hard to find things.

Linda, great weight on the crouching cohen curls. I believe for the most part I stuck to 15's. Not a comfortable exercise. I never thought of yoga as much for strength as when I did Tracey's post upper workout and she held some of those down dog positions so long that my shoulders and arms hurt. I can understand why they said no.

Roselyn, dh has not left the country yet but will soon. He is out of state right now preparing to go. I finally broke down and ordered Insanity. I ordered the deluxe package with extra abs, upperbody, and sports drills. Maybe I will get started next week

 

[SheWolf]

Regarding my HRM - I just found an article on Consumer Reports on Health that tested HRMs and a Timex came out as the most acurate as far as tracking the HR compared with an EKG machine which means it had to be consistently within 5 beats per minute of the EKG. Interestingly enough the Polar FS1 was at the bottom of the list.

 

[WD]

Linda, that sounds good. I know on the workout manager i am usually under Cathe even though I have tried to add intensity. But I still try to stick with whatever modrate workout I get, I realy do have no idea what is best. I just know to go with what works with my calorie burns.