Lets Go * * * Monday

[deanie]

Good Morning Gals

Today was PS chest/shoulders/tri. WOW what a workout! I used the heavier weights that I ended with from 4DS, and for most excersises used that info to find my 1RM and did 75% of my 1RM for the workout today. It definately made a difference. My chest and shoulders feel really worked, my triceps not so much, but may do french press next week as a sub for one of the extensions which Cathe did 2 seperate times.

Stats:
chest:
pushups: 2 sets of 12
bench press light: 25#
bench press heavy: 65# 2 sets
incline bench press: 65# 2sets with bb
incline bench press with db: 31.25 1 set
incline bench fly: 30# 1 set
supersets: 20# 1 set

shoulders:
arnold press: 16.25# 3 sets (3rd set was HARD)
clean and press:12#, dropped to 10# for next set
lateral raises: 13.25# 2sets
rear flys: 10# 2 sets
seated lat raises:12# because we do 16 reps

tri:
close grip press:20# 1st set, 25# 2 and 3rd set
db extension:10# first set, 12# second 2 sets
cross body kickbacks:10# (perfect weight for me for this)
db extension:12# (one set, may sub french press next week)
dips with bb:40#

THe fact that I moved a lot of furniture last night, DS moved from his bedroom to the computer room (another bedroom) I think I did pretty welll. I had considered doing cardio today becasue I was wiped from the move, but I'm so anal, I like to do weights mon. wed. fri.x( so I didn't do the cardio!

Gin~ I hope you had a wonderful visit with your DS! It sounds like you did. My DH is having fun in TX. He went to Billy Bobs where they can ride a mechanical bull (DH didn't!) and he was surprised by the fact people can wear guns around town! He went to Dallas yesterday!

Marcy~ I hope you had a good weekend, and good luck with the interviews today!! Did you start the new rotation?

Have a great Monday!!
Deanie

 

[marcy]

Good Morning!

No workout yet. Have been filling out job application (21 pages!) Am trying to get the oomph to work out. Plan on starting the rotation today (GS BS&B and 4DS Bootcamp) although I don't know if I'm going to do the Bootcamp.

Went dancing last night. Had a good time.

Deanie - Great workout (especially 65# bench press!) I hope your DS likes his new room. People can carry around guns in GA too. Laws were so strict in NY -- it's amazing what you can do down here. So how did you find your 1RM?

Gin - Hope you had a nice vacation and visit with DS. Is your sunburn getting better?

Have a great day!

Marcy

 

[TXGin]

Good Morning Ladies!

I started the May 08 rotation today with a run, GS BSB, 4ds LIS step and abs. FUN! I had not done GS BSB since Feb. Used pretty much the same weights though. I added the abs and plan to change some of the cardio. It was great to see ds and I never do well with good-byes!, but I am glad to be back home. He was pretty busy so we didn't spend too much time together. I did go to the Ann Taylor outlet store and bought 3 sweaters and a pair of sunglasses for $35.!!

Deanie--Great workout you did today! Glad your DH is enjoying TX Sure wish you could have come also! I have to say that I have NEVER seen anyone but a police officer carrying a gun out in public here. I have been to Billy Bob's once since I have lived here and that was about 20 years ago. If he comes back to FW he needs to go to Joe T's for Mexican food and/or Railhead for barbeque. I don't know Dallas very well.
Yes, tell us what your 1RM is.

Marcy--Glad you are enjoying the dancing there. Have you met any Atlanta Catheites yet? I met Tess, Jodi and Carolyn on the RT last year. Nice ladies. Don't know if they live near you or not. 21 pages of job applications?? That is a bunch. Hope something comes your way soon! My sunburn feels a little better, thank you. I was so mad that I didn't put the sunscreen on sooner.x(

Have a great day!
Gin

ETA: I assume that you guys don't have any Cardio Coach workouts since I have never heard either of you talk about it. I am curious and would like to try it out. Am I crazy? I don't even have access to any cardio equipment! Talk me out of this nonsense!

 

[marcy]

Hi Again!

I just got through doing six different tests and my mind is fried. Dont' know if I'll exercise now or latr.

Gin - I don't have any Cardio Coach workouts and don't plan on getting any. I don't have any cardio equipment either and have enough other cardio to keep me busy. Although I only hear raves about Coach Sean! I know there are a bunch of threads about Cardio Coach and I'm sure there must be reviews about Cardio Coach over at VF.

I haven't met any Atlanta Catheites but I don't think they live too far away. Haven't heard anything about an ATL get together yet.

I haven't seen anyone toting a gun around here either but the law says you can.

Marcy

 

[deanie]

Hi again!

Marcy~ 21 pages of job applications !! I hope you get the job!! Glad you had fun dancing last night.

Gin~ I would like to talk you out of cardio coach, but I have been thinking of buying it also. Not sure about the length of time for me, that's been whats holding me back. If you don't have access to a treadmill, but would use them for your outdoor runs, they might be okay. Did you go on the website? they have a breakdown of everything for the workouts. Also they are running a special (I think) buy 2 get one free. That was a really long workout today! Are you adding extra cardio to the workout?

I got my 1RM from this website:www.exrx.net/Calculators/OneRepMax.html
I didn't actually redo all the excersises, I just took my info from 4DS and used that. I took the bench press I did in 4DS (65# at 12 reps) knew I could do 67.5# at 10 reps and plugged in the info.; for arnold press, I did 20# at 6 reps in 4DS so I plugged that in; for clean and press, we did that with 4DS and plugged in what I did there, etc. I looked up in ask Cathe, and it said:

Here is a guideline for you:

Muscle Endurance: 60% to 70% 0f 1RM (use for 12 to 15 reps)

Hypertrophy: 70% to 80% of 1RM (use for 8 to 12reps)

Strength: 80% to 90% of 1RM (use for 4 to 8 reps)

so I figured PS was hypertrophy and started with 75% of my 1RM and I will go from there. GS would be either hypertrophy or muscle endurance (which surpised me)!

Deanie

 

[TXGin]

Hi Again!

Just waiting for the color to set in my hair so I can wash it out.
Listen to what happened on our vacation...When we were checking into the hotel, we went up to the room,I put the key card in the slot, opened the door, started to step inside and immediately saw toys and stuff all over the floor and then heard a man say "Hey I'm in the bathroom here!" I was so embarassed! They gave us a key to the wrong room. BAD! We asked for a room on another floor after that!

Marcy--Did you fit a workout in today?

Deanie--I wondered if you would be interested in CC since you have a TM. The threads on OD make them sound so good!
I guess I am trying to add a little extra cardio this month, so I'll be somewhat ready for the RT! I just did my usual MWF run and then switched 4ds BC for LIS step.
I will have to revise my workouts somewhat when I start school again. I think I have to be there at 7:45 2 days a week.

Gin