results from slow & heavy rotation

[elaineyue]

Hi all,

I know there have been a lot of questions in the past about the slow & heavy series, so I just wanted to let everyone know how it has worked for me, in case anybody was curious. I just finished a 3 week rotation, doing each of the workouts once a week, and then supplementing 3 cardio days (HIIT running; I got more info about this from a post from Sunnyside back in July 04 - see http://www.musclemedia.com/training/hiit_table.asp). I also ate clean about 90% of the time (though the holidays screwed me up a little). I mostly tried to eat lower carb, especially after 3pm, and tried to eat complex carbs. My results were great! I lost a few pounds, and there is very noticeable definition in my arms, especially my shoulders. I didn't really work my abs, except once a week with the tri/bi workout, but it seems flatter. I'm only trying to lose another 5 lbs, so I'm mostly at my goal weight already, so I was very pleased to see results from slow & heavy series. This is probably the best workout investment I've made yet. I will be doing a 3 week rotation with boot camp/muscle endurance for a change, and then will probably go back to slow & heavy for another 3 weeks.

Thanks for reading,
Elaine

 

[stayfit]

Hi Elaine, congratulations for your weight lost and your fitness progress. Maybe you will enjoy the june 2003 rotation. Here you have it.


386, "June Rotation"
Sat May-31-03 08:23 PM by Cathe Friedrich



Hi Everyone! This months rotation will focus on Muscular Strength. It features working one to two body parts per day along with cardio training. This rotation is designed promote the development of lean muscle mass as well as burn extra body fat. Please remember to include a 5 minute warm up and 5 minute post stretch to all of your workouts. Enjoy!

WEEK ONE:

Monday.....Slow and Heavy Legs plus the cardio portion of Step and Intervals (CTX)

Tuesday....Slow and Heavy Back, 10 minutes of Ab Hits, plus the cardio portion of 10*10*10 (CTX)

Wednesday..Slow and Heavy Shoulders plus the first 30 minutes of MIC

Thursday...OFF

Friday...Slow and Heavy Chest, ab routine from Power Hour, plus Cardio Kicks

Saturday.....Slow and Heavy Biceps plus 1st 6 intervals of IMAX 2

Sunday...Slow and Heavy Triceps plus 10 minutes of another segment from Ab Hits



WEEK TWO:

Monday....PS Legs and Abs plus 30 minutes of walk/run

Tuesday...PS Back, MIS Back, MIS Abs and cardio only of CTX Kickbox

Wed.......PS Chest, MIS Chest, and cardio only of CTX Power Circuit

Thurs.....OFF

Fri.......PS Shoulders, MIS Shoulders, MIS Abs, and MIC only step portion

Sat.......PS Biceps, MIS Biceps, first 6 intervals of IMAX #1

Sun.......PS Triceps and MIS Triceps


WEEK THREE:

Mon........Slow and Heavy Legs and Step Heat Abs

Tuesday....Slow and Heavy Triceps and Step Fit

Wed........Slow and Heavy Shoulders, 10 minutes Ab hits, cardio only of CTX All Step

Thurs......Slow and Heavy Back, Slow and Heavy Abs, 30 minute walk/run

Fri........Slow and Heavy Chest and Cardio Kicks

Sat........Slow and Heavy Biceps

Sun........OFF


Week Four:

Mon.......Slow Heavy Shoulders, ABS ONLY from Cardio and Weights, plus cardio portion of CTX Kickbox

Tues......Slow and Heavy Legs

Wed.......Slow Heavy Chest plus Slow Heavy Back

Thurs.....OFF

Fri.......PS Legs and Abs plus 30 minute walk/run

Sat ......Slow Heavy Triceps plus warm up and second 5 intervals from IMAX 2

Sun.......Slow Heavy Biceps, ABS ONLY from Cardio and Weights, plus second five intervals from IMAX #1


Enjoy!


You can use S & H and not the PS workouts.

Mariángeles a spanish terminator junkie.

 

[scm]

Wow, that's great Elaine! I too love the SH series. I'm doing a rotation with these workouts. When I have a little extra time and energy, I'll even bang out additional sets from PS or PUB. I find for my body type, I look more balanced/proportioned. For my cardio, I'll do one of Cathe's videos. Now as far as my eating goes, well.... I try. It's hard having a 5 year old who can eat anything and not have a bite here and there. Thanks for sharing your positive results.
Susan C.M.

 

[smoogy]

Hi Mariangeles. I'm also doing this rotation. I'm on week two. I just bought my S&H a couple of weeks ago & I can't believe I waited so long to buy it. I love it!

Let me know how it works for you.

Marla

 

[lvnascar]

Hi Marla,

I am on the last week of this rotation and the definition in my upper body has become more noticable. I have been trying to increase strength in my shoulders. I think this has done that. I will be doing Leaner Legs next week and am interested to see how doing this rotation will help with the low ends.x(

Laurie