teddy16410
Cathlete
Happy Thursday! Just 7 more days in February.... How close is everyone to hitting this months goal(s)? Mine was to drop 1-2% more BF... not sure if thats happening - even with this ultra clean eating I seem a bit stuck at 19% but I expect as new meds start to kick in next month I'll see some improvement. My weight work had been less intense since completing X and that was a big part of BF loss past few months. Scale is holding steady at 1# less so maybe my body is catching up with the new #? WHO KNOWS!!!!!
:+
Today is UPPER Day... I am going to plug in Push Pull Upper Mix but will change it out (to a Tony) if pace is too fast to lift heavy.
I have an AMY novel below so will post all personals in next post!
AMY: On doing BC (or any other Cathe) slower.... I actually think thats a very smart thing to do. The pace is so very fast on many of her workouts that I have found even circuits turn out to be "just cardio" if you aren't careful. I must lack fast twitch muscles because I get virtually zero strength benefit if I dont go slower and more mythodical. You are very smart to have figured that out for yourself. I wish I had a button to change "play speed" like the old phonographs I had back in the day I taught. We actually were trained on BPM and set the player speed to what we were trying to accomplish. Its so subtle that it makes no difference in the music quality but it allows you to get more diverse benefit from a song.
WAAAAA-HOOOOOO on the big girl push ups & Tricep Wt increases!!!!! Thats so exciting! On the rotation posted.... I totally agree with Cheryl that it is way to leg heavy. IMO: Many people miss the real benefit of LowMax, All Bast segments, Intervals. They are designed to be a lower body Cardio (think Plyometrics). Of course you can modify them and not go real deep/down but that defeats the purpose. Based on your goal (I think) of lessening cardio and increasing strength work (I think you're buring up all your muscle before its benefits can kick in) ...Having said that- IF you are using them as intended then you would not want to do Legs & Intervvals/ Blasts back to back. Thats a knee issue just waiting to happen PLUS your leg muscles MUST have some recovery time from that stuff. Also- a red flag to me was starting off week one with SH. Unless you have beem doing PS or GS regularly I think its too much muscle overload to soon. You do more Full Body or Circuit or All Upper type stuff so I dont advise starting a rotation with SH. Your muscles will respond greatly even using all PS/GS for a month or 2 but if you want the SH inserted I'd wait two weeks then do it.
Personally I'd go with FF's January Rotation:
Her intro (copied below is CRITICAL to the success of program!!!) I *** the things that P90X proved to me! I dont believe (based on your goals) that you should add in more cardio. Defeats the purpose. Remember that "Leg day" gives SSC benefit for most of us. Also new for you will be the rest/yoga day. Muscle magic occurs in recovery. If you dont want to take a Yoga/rest day then do a short SSC. If you decide you must have more do your weight work at your PEAK energy point so you can lift very very heavy. Do a 30-45 minute non step cardio (The Monster perhaps) later in the day (like a split) and if you find you just dont have energy STOP! It means your body is using all its energy to build & repair new muscle growth. make sure you increase your protein intake as well.;-) Hope all that helps!!!!
Final Thought; keep in mind that a real key to success for you will be to stop listening to your head (more cardio more cardio more cardio) & start listening to your body! It takes time but once it clicks you wont have to keep adding more time to your workouts for little-no results. Train your body to work for you on less cardio by lifting heavy weights (heavy for YOU!)
~~~~~~From Fitness Freak:~~~~~~
This workout will build muscle and keep you lean. ***Use as heavy a weight as you can mustare to do each set to almost failure. This is the only way to build good muscle. In my endeavor to building muscle this winter, I have learned that ***less is best. ***Get in, get out and **work hard. ***Give it your all with each workout and you will see some good results. HAPPY NEW YEAR!
Week 1
Day 1: Gym Style Chest & Tri’s, Abs from B&G (ankle weight workout)
Day 2: Body Max 2 (any cardio only premix)
Day 3: Gym Style Legs
Day 4: Rest, yoga or strech
Day5: Gym Style Back, Shoulder & Biceps; abs from LIC
Day 6: Low Impact Circuit cardio only premix
Day 7: Butts & Gutts
Week 2
Day 1: Rest, yoga or stretch
Day 2: Pyramid Upper Body & abs
Day 3: Imax2
Day 4: Pyramid Lower
Day 5: Rest, yoga or stretch
Day 6: Drill Max (and cardio only premix); Stability ball abs from B&G
Day 7: Slow & Heavy Chest & Back
Week 3
Day 1: Step Blast
Day 2: Rest, yoga or stretch
Day 3: Slow & Heavy Tri’s & bi’s & abs
Day 4: Body Max 1 (step portion & blasts from leg section, skip weights)
Day 5: Slow & Heavy Legs & Shoulders; abs from Body Max 2
Day 6: Rest, yoga or stretch
Day 7: Kick, Punch & Crunch
Week 4
Day 1: Gym Style Chest & Tri’s
Day 2: Low Max
Day 3: Rest, yoga or stretch
Day 4: Gym Style Back, Shoulder & Biceps; abs from LIC
Day 5: Gym Style Legs
Day 6: Cardio Kicks
Day 7: Rest, yoga or stretch
GENERIC BREAKDOWN:
Week 1
Day 1: Chest & tri’s workout; abs
Day 2: 60 min. of Cardio
Day 3: Leg workout
Day 4: Rest
Day 5: Back, shoulder & bicep workout; abs
Day 6: 45-60 min. cardio
Day 7: Leg workout
Week 2
Day 1: Rest
Day 2: All upper body workout; abs
Day 3: 60 min. cardio
Day 4: Lower body workout
Day 5: Rest
Day 6: 60 min. cardio workout; abs
Day 7: Chest & Back workout
Week 3
Day 1: 60 min. cardio
Day 2: Rest
Day 3: Tri’s & Bi’s workout; abs
Day 4: 45-60 min. cardio
Day 5: Leg & Shoulder workout; abs
Day 6: Rest
Day 7: 60 min. cardio
Week 4
Day 1: Chest & Tri’s workout
Day 2: 60-70 min. cardio
Day 3: Rest
Day 4: Back, Shoulders & Bicep workout; abs
Day 5: Leg workout
Day 6: 60 min. cardio
Day 7: Rest
www.picturetrail.com/fitnessfreak366
´¨¨)) -:¦:-
¸.·´ .·´¨¨))
((¸¸.·´ ..·´ -:¦:- Debbie
-:¦:- ((¸¸.·´*
;-)
:+ Today is UPPER Day... I am going to plug in Push Pull Upper Mix but will change it out (to a Tony) if pace is too fast to lift heavy.
I have an AMY novel below so will post all personals in next post!
AMY: On doing BC (or any other Cathe) slower.... I actually think thats a very smart thing to do. The pace is so very fast on many of her workouts that I have found even circuits turn out to be "just cardio" if you aren't careful. I must lack fast twitch muscles because I get virtually zero strength benefit if I dont go slower and more mythodical. You are very smart to have figured that out for yourself. I wish I had a button to change "play speed" like the old phonographs I had back in the day I taught. We actually were trained on BPM and set the player speed to what we were trying to accomplish. Its so subtle that it makes no difference in the music quality but it allows you to get more diverse benefit from a song.
WAAAAA-HOOOOOO on the big girl push ups & Tricep Wt increases!!!!! Thats so exciting! On the rotation posted.... I totally agree with Cheryl that it is way to leg heavy. IMO: Many people miss the real benefit of LowMax, All Bast segments, Intervals. They are designed to be a lower body Cardio (think Plyometrics). Of course you can modify them and not go real deep/down but that defeats the purpose. Based on your goal (I think) of lessening cardio and increasing strength work (I think you're buring up all your muscle before its benefits can kick in) ...Having said that- IF you are using them as intended then you would not want to do Legs & Intervvals/ Blasts back to back. Thats a knee issue just waiting to happen PLUS your leg muscles MUST have some recovery time from that stuff. Also- a red flag to me was starting off week one with SH. Unless you have beem doing PS or GS regularly I think its too much muscle overload to soon. You do more Full Body or Circuit or All Upper type stuff so I dont advise starting a rotation with SH. Your muscles will respond greatly even using all PS/GS for a month or 2 but if you want the SH inserted I'd wait two weeks then do it.
Personally I'd go with FF's January Rotation:
Her intro (copied below is CRITICAL to the success of program!!!) I *** the things that P90X proved to me! I dont believe (based on your goals) that you should add in more cardio. Defeats the purpose. Remember that "Leg day" gives SSC benefit for most of us. Also new for you will be the rest/yoga day. Muscle magic occurs in recovery. If you dont want to take a Yoga/rest day then do a short SSC. If you decide you must have more do your weight work at your PEAK energy point so you can lift very very heavy. Do a 30-45 minute non step cardio (The Monster perhaps) later in the day (like a split) and if you find you just dont have energy STOP! It means your body is using all its energy to build & repair new muscle growth. make sure you increase your protein intake as well.;-) Hope all that helps!!!!
Final Thought; keep in mind that a real key to success for you will be to stop listening to your head (more cardio more cardio more cardio) & start listening to your body! It takes time but once it clicks you wont have to keep adding more time to your workouts for little-no results. Train your body to work for you on less cardio by lifting heavy weights (heavy for YOU!)
~~~~~~From Fitness Freak:~~~~~~
This workout will build muscle and keep you lean. ***Use as heavy a weight as you can mustare to do each set to almost failure. This is the only way to build good muscle. In my endeavor to building muscle this winter, I have learned that ***less is best. ***Get in, get out and **work hard. ***Give it your all with each workout and you will see some good results. HAPPY NEW YEAR!
Week 1
Day 1: Gym Style Chest & Tri’s, Abs from B&G (ankle weight workout)
Day 2: Body Max 2 (any cardio only premix)
Day 3: Gym Style Legs
Day 4: Rest, yoga or strech
Day5: Gym Style Back, Shoulder & Biceps; abs from LIC
Day 6: Low Impact Circuit cardio only premix
Day 7: Butts & Gutts
Week 2
Day 1: Rest, yoga or stretch
Day 2: Pyramid Upper Body & abs
Day 3: Imax2
Day 4: Pyramid Lower
Day 5: Rest, yoga or stretch
Day 6: Drill Max (and cardio only premix); Stability ball abs from B&G
Day 7: Slow & Heavy Chest & Back
Week 3
Day 1: Step Blast
Day 2: Rest, yoga or stretch
Day 3: Slow & Heavy Tri’s & bi’s & abs
Day 4: Body Max 1 (step portion & blasts from leg section, skip weights)
Day 5: Slow & Heavy Legs & Shoulders; abs from Body Max 2
Day 6: Rest, yoga or stretch
Day 7: Kick, Punch & Crunch
Week 4
Day 1: Gym Style Chest & Tri’s
Day 2: Low Max
Day 3: Rest, yoga or stretch
Day 4: Gym Style Back, Shoulder & Biceps; abs from LIC
Day 5: Gym Style Legs
Day 6: Cardio Kicks
Day 7: Rest, yoga or stretch
GENERIC BREAKDOWN:
Week 1
Day 1: Chest & tri’s workout; abs
Day 2: 60 min. of Cardio
Day 3: Leg workout
Day 4: Rest
Day 5: Back, shoulder & bicep workout; abs
Day 6: 45-60 min. cardio
Day 7: Leg workout
Week 2
Day 1: Rest
Day 2: All upper body workout; abs
Day 3: 60 min. cardio
Day 4: Lower body workout
Day 5: Rest
Day 6: 60 min. cardio workout; abs
Day 7: Chest & Back workout
Week 3
Day 1: 60 min. cardio
Day 2: Rest
Day 3: Tri’s & Bi’s workout; abs
Day 4: 45-60 min. cardio
Day 5: Leg & Shoulder workout; abs
Day 6: Rest
Day 7: 60 min. cardio
Week 4
Day 1: Chest & Tri’s workout
Day 2: 60-70 min. cardio
Day 3: Rest
Day 4: Back, Shoulders & Bicep workout; abs
Day 5: Leg workout
Day 6: 60 min. cardio
Day 7: Rest
www.picturetrail.com/fitnessfreak366
´¨¨)) -:¦:-
¸.·´ .·´¨¨))
((¸¸.·´ ..·´ -:¦:- Debbie
-:¦:- ((¸¸.·´*
;-)
