STS Body Rockers week of 4/22

ricklyk1

ricklyk1

Cathlete
Hi ladies!

Busy but fun weekend. My favorite kind! ;) Yesterday I was supposed to go to Keeneland (think Kentucky Derby, but on a smaller scale) but it was cold and rainy so I bailed last minute. I ended up meeting up with friends for dinner and drinks yesterday evening (the calorie count was off the charts i'm sure) and had a wonderful time.

I got in a workout before last night festivities - Cardio SuperSets + Abs. I wasn't feeling it yesterday though and honestly only gave maybe 70% effort. :eek: Oh well! Today's workout, however, was Meso 3 - Chest/Back and I rocked it! :D I felt great (and strong) during the workout; complete 180 from yesterday. :rolleyes: ;) I didn't have time to add on abs so I did abs during the breaks. I was sweating (and breathing) like crazy.

Wendy: YAY so glad the scale is finally cooperating again. I hate when it acts like a jerk. ;) :p The scale and I haven't been on speaking terms for the last few months but i'm hoping we can be friends again soon. :p How was yesterday's workout at the gym?
 
Hey gang- yoga relax won yesterday- and it was good! I registered for the Half Marathon with a friend of mine- it isn't until 9/16, so I have real time to prepare for it- my $$ is down, now to go and do it.

Tomorrow morning I wanted to spin, but I'm thinking of a run at the gym on the treadmill- it is raining pretty hard here.

Kiki, Wendy, Katie, Wiggie- don't think I'll be cutting or bulking, my goals now are to improve my stamina so I don't poop out!

Happy Sunday everyone!

Bridget
 
Good morning Ladies!! :)

Thursday's workout was Bob #1, whew!! I just can't do the roll back thingies!! I'm sure that's the technical term!! :p Friday was More Cardio Strength, Saturday was High Reps(I love that one), & Sunday was HIIT 25 & Yoga.

Katie, we packed alot of fun into our weekend too, it just goes by entirely too fast!! :D

Wendy, I think that is so sweet that you & hubby workout together!! I'm glad you & the scale made up!! :p

Bridget, I'm sure you will rock that HM, & the road trip too!!

Hi Kiki!! :)

Have a great day All!! ;)
 
Morning!

I hate Mondays. :confused: :rolleyes: After forcing myself out of bed this morning I did CTX - Kickbox. I'm not doing STS biceps until Wendesday so I went ahead and did the bicep section of CTX this morning. Oh.my.goodness. Cathe only used 12s and a 25# barbell and I still thought she was trying to kill me. My endurance sucks right now. LOL! :eek: :)

Bridget: I'm so excited for you! You're going to have so much fun training and competing in the HM. I've decided after STS i'm going to start running a bit (SCARY, i'm not much of a runner) so even though I won't be training for a HM i'll be running right along side you (until we hit the 3 mile mark of course, that's my max, lol).

Wiggie: LOL@roll back thingies. Now that's my kind of talk! ;) I've got Bob's Workout scheduled for next week...and now i'm REALLY nervous! :D I agree the weekend goes by waaaaayyy too fast! I vote for 4 day weekends. Who's with me? :p
 
P90X Yoga for me today...all 90 stinkin' minutes of it too AND a succcessful crane pose for the first time ever!!!!!!!!!!!! WOOH HOO!!!!:D
 
Morning!

Today I did Plyo Legs (week 4). Only 2 more discs and i'm done with STS. YAY! I'm excited to start my next rotation....I just need to figure out what i'm going to do, lol!

Wendy: WTG getting in ALL of P90X yoga! I went to dinner with friends on Saturday and several of them were talking about how hard (and long) that workout is. Nice job! :)
 
So close to finishing Katie!!! So close!!! :D TY re Yoga X but the crane pose all by itself was waaaay more of an accomplishment then the entire rest of the work out as far as I am concerned!;)

Bridget:: I am a fan of Yoga Relax too. Glad you enjoyed it.

Wiggie:: I hear you-those roll backs are tough. I can only get on my feets with assistance and it can be awkward.

Today's work out was a bit of a put it together as you go along creation b/c I just couldn't pick ONE thing to focus on today so I did a bit of everything! :p Here's what I did...

16 min interval cardio...16@20/40....alternated between jump rope and hula hoop for all rounds.

8 min interval f/b weight circuit...16@10/20...did 3 lower body and 5 upper body exercises one time each and then repeated it one more time. Very short work out but I felt it coz I went with heavier weight loads.

BL Weight Loss Yoga 60 min advanced work out: warm up, yoga, yoga/pilates abs, yoga with light weights & stretch.

Gotta grab a shower and head out to the food store soon so BBL or tmrw!:cool:
 
Good morning All!! :)

My workout Monday was Afterburn(premix 1-5), I did a shorter workout because I had to prepare snacks for a meeting at work, & Tuesday was More Cardio Strength, was drenched with sweat as usual.

Wendy, great workout!! Is crane pose the one where you balance your weight on your elbows? If so, that is a great feat!!

Katie, I'm all for 4 day weekends!! :D & congrats on your progress with STS!!

Hi Bridget!!

Hi Kiki!!

Have a great day All!! ;)
 
Hi gals!

Today's workout was STS - Meso 3 Shoulders/Biceps/Triceps. Wow. What a crappy workout, lol! :confused: My biceps and triceps just gave out during the last few sets. Oh well! I pushed to failure (only 5 reps on the last round of cross-body kickbacks) and, since that's the point of STS, i'm not *to* upset. :rolleyes:

Wendy: I had to Google the crane pose. Holy crap. I'm so impressed that you did that!! WTG girlie! Because next week is technically my active recovery week i'm going to try a live yoga class. I hope they leave out that particular move or i'm sure i'll make a fool of myself (how that is different from any other day I dunno. :p).

Wiggie: Awesome workouts! I'm excited to get back to more cardio-based workouts (like Afterburn). What yummy snacks did you make on Monday?
 
Fly by to report my work out before I head out the door to shop/eat lunch with mom!

Muscle Max upper body push pull premix plus the following lower body work out with heavy weights::

3 sets of 20 reps of barbell squats with 2 min rests between sets.
3 sets of 10 reps of barbell stiff legged dead lifts with 2 mins rests between sets.
4 sets of 12 reps per leg of lunges with 90 secs rest btwn sets. I did right leg then left leg then rest x4. I lunged forward for 2 sets and backward for 2 sets to mix it up.

Heading to the gym later with DH for a run in my new sneakers I am buying today! :D
 
Hello,

Today's workout was Athletic Step: Cardio & Leg Premix + Abs. Only about 40 minutes but it was an intense 40 minutes. ;)

Wendy: I didn't even know Muscle Max had a push/pull premix. Huh. How awesome is that? LOL! Love the leg burner too. ;) :p What sneakers did you buy? I think I might start running a bit so i'm in the market for new shoes.
 
Good morning All!!

No workout for me Wednesday, I wasn't feeling well, but I do feel better today. My uncle(father's brother, he was 88) died Wed. morning, so I'll be going there after work today. My Mom & Dad died in 2009. My Mom died of uterine Cancer that July(she was 79) & my Father died of heart failure that December(he was 81.

Katie, let me know what rotation you decide on, you'll be doing your cut, right? I want to try & do what you do. As for the snacks, nothing fancy, just finger sandwiches, chips, cookies & sodas. I bought stuff that I didn't really care for so I wouldn't be tempted!! :p
 
Forgive my absence this week...this morning STS was cancelled- the gym had a leak in the roof, part of the floor started to warp and it is under repair, no worries, my instructor just brought us into the weight room for some regular circuit work, and some goodies that she likes to throw in, then we did some pilates...one of the women wanted to run for only 15 minutes, I was game so I went- there were 5 of us total, and I ran straight- without walking for 1.5 miles in about 15 minutes!

I love the group I work out with at the Y- I'm feeling a real bond with these people, they push me in ways I haven't been pushed before, I look forward to going in at 5am- which is why I need to be in bed now.

Good night everyone!

Bridget
 
Morning Girls!

So I took my new sneaks on their maiden voyage and ran for the 2nd time after 3 years off and it felt great! I can't believe how easily it's coming back to me! I did a 20 minute Itread but with w/u and c/d I spent 30 minutes on the TM total. DH wasn't done with his routine when I finished so I did some ab work while I was waiting for him.

Yesterday was yoga...Bob's Yoga for the Warrior that is! Love it! I also ended up jumping rope last night which wasn't part of the plan but I needed to blow off steam...1000 jumps in about 17 minutes IIRC-I wrote it down but I am too lazy to get up and look! LOL

Today will be a short run and some yoga. I am also considering a short weight work out but not sure about that yet...

When DH gets home from work this afternoon we are headed south to the casinos. Decided to do a weekend getaway there for my B'day since our intended Vegas trip over Memorial Day weekend isn't going to happen for a while now..

The scale is back up.:( Bad time for it just prior to a casino trip b/c I eat and drink like I'm going to die tmrw when I go there!:p When I get back I HAVE to buckle down and starting counting points on WW again. I have been completely lazy and not counting so I am sure that's what the scale is reacting to though as I said previously...The mirror and my clothes aren't really showing any signs of the poundage!? :confused: Regardless though, it won't hurt to drop a few pounds b/c EVENTUALLY if the scale continues on it's upward trend it WILL become noticable and that will REALLY upset me after how hard I worked to dop the weight. :mad:

Okay, I'm done rambling...I guess this is what happens when I miss a day of checking-in!:p

Off to work out...I'll be back for personals later on though!:cool:
 
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Hi gals!

Rest day for me. :)

Bridget: That's fantastic that you've bonded so well with your YMCA workout group! It makes working out that much better when you enjoy it so much. :) Nice run too!

Wendy: Boo on the scale! I hate scales. :p Mine hasn't really functioned properly in a year or two. I've got Bob's yoga workout scheduled for next week and i'm VERY excited to give it a try (hopefully i'll survive, lol). Have a fantastic time this weekend! Enjoy yourself, relax, and have fun. You deserve it! :)

Wiggie: I'm glad you're feeling better! So sorry to hear about your Uncle. I'll pray for you and your family. I'm starting my "cut" cycle on Saturday, May 5th. I'm goal is to lean out while preserving the muscle i've (hopefully) built. The main thing i'm going to do is cut back my calories from 2000/2100 per day to 1800 per day (regardless of exercise, i.e. no matter if I burn 5 calories or 500 on a particular day, i'm still going to eat 1800 calories). I'll probably lower my cals a bit more (1650 - 1700) after a few weeks. As for my cut workout rotation, I *think* i'm going to start with a Gym Styles rotation another Cathlete recently completed with excellent results (she also had a very clean diet which helped...I need to work on that, lol). I don't want to lean out to fast so I think this is great rotation to transition into my cut cycle. After the GS rotation, i'm going to incorporate running/swimming so I *think* i'm going to follow this general training plan: Bodybuilding.com - Courtney Prather Fitness 360: Training

All of this is subject to change of course. :) For example, I have a pass for 5 yoga classes at a local studio so I might try to use the pass a few times in May. Also, my sister wants me to take a circuit training class with her at the YMCA so I might end up doing that on some Tuesday evenings. Anyway, here is the GS rotation i'm going to do for the next 4 weeks. Its slightly different than the one my Cathlete friend did - if you want the original let me know and i'll send it to you.

Week 1
S - GymStyle Chest & Tri, Core
S – 4DS:KB (cardio only) + KPC (punching combos + abs)
M - GymStyle Back/Shoulders/Biceps, Core
T – Step Blast, Core
W - Gauntlet
Th - GymStyle Legs

Week 2
S - TuboBarre Lower Body Express + Core
S - GS BSB Timeaver, GS CT Superset, HiiT 30/30, Ab Hits #9
M – RapidFire Results (cardio + abs)
T - GS BSB Timesaver, Shoulder Superset Pyramid, Core
W - GS CT Superset, Bootcamp (cardio + abs premix)
Th – Rhythmic Step


Week 3
S - GSL Timesaver #1, AfterBurn Intervals 1-5, Core
S - GS BSB, Cardio SuperSets 1-4
M - Imax 3
T – Yoga (local studio)
W - GS CT, Core
Th – 4DS: HIS/LIS Double Cardio Premix, Core

Week 4
S – Low Max, Core
S - GS BSB Timesaver, GS CT Timesaver, Core
M – Lower Body Blast
T - GS BSB Back/Biceps Premix, Shoulder Pyramid Superset, Core
W – BM2: Timesaver Cardio + core
Th – High Step Challenge
 
Oh, the Shoulder Pyramid Superset is my own "thing" that goes a little something like this:

Round 1: Superset - do overhead press immediately followed by upright row (no rest in between exercises)
*Overhead press - 12 pounds x 12 reps
*Upright row - 12 pounds x 12 reps

30 second rest

Round 2: Superset
*Overhead press - 15 pounds x 10 reps
*Upright row - 15 pounds x 10 reps

30 second rest

Round 3: Superset
*Overhead press - 18/20 pounds x 6-8 reps
*Upright row - 18/20 pounds x 6-8 reps


30 second rest

Round 4: burn/pump
*Overhead press - 10 pounds x Failure
*Upright row - 10 pounds x failure

I'm guessing on the weights (I haven't done this particular superset yet) and will adjust as I go. Geez, if I haven't rambled enough today. Sorry! :eek:
 
Hello...Just finished my work out...Itread 20min #2 at the gym and then Insanity's Max Recovery work out when I got home...now time for a shower, packing and cleaning up around the house before heading out in a few hours! Still hoping to get back here for personals before I leave!!!!!!!!!!!!!!!!!!!!!!!!...................:D
 
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Hi there, I'm so so sorry for my prolonged absence, life goes crazy sometimes you know? new job (same company, but whole new role), homelife craziness, blah, blah blah... I now have a iPod touch, so I hope that makes it easier to do at least a quick check in:).

Sounds like you all are continuing to get great workouts in! You are inspiring to me, I need to be accountable again, hope you will have me back.

Wiggie - so sorry about your uncle, I'll be thinking about you. Wow! I just saw your weight loss progress, holy moly, 108 lb lost??? Wow, congratulations! Talk about an inspiration:)

Katie - sounds like you're doing great, I like your rotation plan, looks killer!

Bridget - great job on the run - 1.5 miles without walking is awesome, and doing it in 15 minutes, that's great! So awesome you have the inspiration to get to the gym at 5!

Wendy - Love the workouts you've been getting in - what is Itread? Hope you have a great time at the casinos:)

I've somehow tweaked my left shoulder - I made it through Meso 2 and just couldn't continue on with the shoulder work in Meso 3, so I used it as an excuse to do nothing really :( I did get back on track somewhat a couple weeks ago and started using LIS again, modifying to protect my shoulder though some. I think the rest has helped my shoulder, but sure don't feel good when I'm not exercising regularly.



Kris
 
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