Friday workout

[Guest guest]

fitgrl222@... wrote:

> I got better sleep last night, but this workout really kicked my butt.

> To prove it, I burned 603 calories which I think is a bit more than when

> I did The Viper.

holy chit michelle!! 600 cals!! amazing!!! ::high five::

:*carolyn.

[Guest guest]

PUB is an awesome workout, glad you got it done.

Enjoy yourself this evening and have a nice weekend.

~~The year's hottest artists on the red carpet at the Grammy Awards. AOL Music takes you there.

[Guest guest]

When I was in Target a week or so ago I picked up some 20, 25 and 30 lb. dumbbells just to see how heavy they really were. OH WOW! I practically pulled a muscle in my back trying to put one 30 lb. dumbbell back on the shelf. You continue to amaze, impress and especially inspire me !

Friday workout

Happy Friday!!

This morning I did day 3 of the 3 day split rotation.

All these exercises are from Slow & Heavy. I didn't do the slow count like they do in the workout, I changed it up a bit.

Pull Overs- 3 sets (16 reps) 30 lbslow pulse lunges- 1 set - (16 reps) 15 lb dbreverse lunges- 1 set - (16 reps) 15 lb dbstatic lunges- 1 set - (16 reps) 40 lbchest fly's- 3 sets - (12 reps) 25 lbDead lifts- 3 sets - (followed as is - 8 reps) 25 lb dbFront shoulder raise- 3 sets (16 reps) 8lbCalve raises- 3 sets (followed as is, but added an additional set)

20 lbCrunch Fat Burning Yoga- Abdominal section

Crunch Joy Of Yoga- Floor stretches

I feel nice and worked though my bi's and tri's didn't get much. I think they definitely got used though.

Have a great weekend!!

~~(who's waiting on the snow

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[Guest guest]

You continue to amaze, impress and especially inspire me !

Thats very kind to say, but all I did was build myself up that amount and believe me, my 30 lb dumb bells don't get used too often. I can only use them for a couple exercises.

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[Guest guest]

I just want to stay active and be able to do everything I want to do for a VERY long time and I know this is the way to do it

That's the very most important thing .

If I never have wash board abs or killer biceps that's OK with me as long as I can keep being able to move my body for the rest of my life.

Thanks for reading through all my boring posts at times.

Sometimes I think I annoy everyone with all my detailed workouts.

~~It's Tax Time! Get tips, forms and advice on AOL Money Finance.

[Guest guest]

Well, that makes me feel a little more encouraged (that is wasn't so horrible that I nearly injured myself just holding the dumb things)!

I do keep in mind you've been at this for a long time and I've been at it, consistently, for a little over a year now. I don't really care if I can eventually use 30 lb. dumbbells, I just want to stay active and be able to do everything I want to do for a VERY long time and I know this is the way to do it. Your talking about your daughter not ever remembering you not exercising is wonderful. I want my kids to have the same kind of memories of their mom and, hopefully, be inspired to take care of themselves too (I know you're still hoping for that so who knows what will happen with mine). Thanks for sharing your workouts with all of us. Even if we can't do them, they are fun to read about!

Re: Friday workout

In a message dated 3/7/2008 7:45:14 PM Eastern Standard Time, nancydewolfsbcglobal (DOT) net writes:

You continue to amaze, impress and especially inspire me !

Thats very kind to say, but all I did was build myself up that amount and believe me, my 30 lb dumb bells don't get used too often. I can only use them for a couple exercises.

~~

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[Guest guest]

fitgrl222@... wrote:

> Sometimes I think I annoy everyone with all my detailed workouts.

what?!?! NEVER!

:*c.

[Guest guest]

michelle,

i love your descriptions!! and by the way you do have killer biceps!!

stacey

>

>

> In a message dated 3/8/2008 10:00:34 AM Eastern Standard Time,

> nancydewolf@... writes:

>

> I just want to stay active and be able to do everything I want to

do for a

> VERY long time and I know this is the way to do it

>

>

> That's the very most important thing .

>

> If I never have wash board abs or killer biceps that's OK with me

as long

> as I can keep being able to move my body for the rest of my life.

>

> Thanks for reading through all my boring posts at times.

> Sometimes I think I annoy everyone with all my detailed workouts.

>

>

> ~~

>

>

>

> **************It's Tax Time! Get tips, forms, and advice on AOL

Money &

> Finance. (http://money.aol.com/tax?NCID=aolprf00030000000001)

>

[Guest guest]

I think that's been one of my problems with originally defining what I wanted out of P90. I don't care about physique as much as functionality (though, of course, I prefer jiggle free arms, etc.) and of course, the emphasis is on looks because that's so much easier to measure.

You don't annoy anyone !!!! Some people might not be as interested, but I can't imagine anyone finding it annoying (and that's why there's a delete key anyway). My posts sometimes are extremely long and I'm sure some people don't want to read through it all. I write as much for me as anyone else though, thinking through how things went and what I can improve next time so while I love comments back I understand too that sometimes it is just too much! :-)

Re: Friday workout

In a message dated 3/8/2008 10:00:34 AM Eastern Standard Time, nancydewolfsbcglobal (DOT) net writes:

I just want to stay active and be able to do everything I want to do for a VERY long time and I know this is the way to do it

That's the very most important thing .

If I never have wash board abs or killer biceps that's OK with me as long as I can keep being able to move my body for the rest of my life.

Thanks for reading through all my boring posts at times.

Sometimes I think I annoy everyone with all my detailed workouts.

~~

It's Tax Time! Get tips, forms and advice on AOL Money Finance.

[Guest guest]

walking outside for a workout sounds fun. I walk my dogs, but that's not the same. I keep saying I'm going to do a walk/run interval outside and I'm going to one of these days.

~**~Get fantasy football with free live scoring. Sign up for FanHouse Fantasy Football today.

[Guest guest]

It's been so hot this summer that I have done very little outdoor walking. It's finally cooling down a bit.

--Kathy Calvin: I'm a genius, but I'm a misunderstood genius. Hobbes: What's misunderstood about you? Calvin: Nobody thinks I'm a genius

-------------- Original message -------------- From: fitgrl222@...

walking outside for a workout sounds fun. I walk my dogs, but that's not the same. I keep saying I'm going to do a walk/run interval outside and I'm going to one of these days.

~**~

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[Guest guest]

WOW! I did this yesterday, and the only thing I matched you on was

the rows and dead lifts and pushups on toes! I used 15 for warmup,

20 for squats and chest, 10 for pullover (felt this mainly in triceps

more than anywhere else), 15 for triceps, a measly 10 for biceps,

nothing for lunges, and 5's for shoulders. When I did S & L in the

past, I pretty much used the same weights, I just haven't done any

weight workouts in about 2 months.

I replaced the front shoulder raises with a move we used to do in

bodypump, one arm is a front raise, the other arm is doing a move

like you are pulling a bow and arrow if that makes any sense. The

other move I miss that we used to do in bodypump was a clean n press.

>

> Happy Friday everyone!!

>

> This morning I did Get Ripped. This is the easiest of all the

Ripped

> workouts in my opinion. I think I used just the right amount of

weight on most

> exercises to get a nice burn. Some I could've went a little bit

heavier on. I

> don't understand why Jari doesn't use any weights for the lunges.

I used 5's and

> could've used way heavier.

>

> Here's the breakdown:

>

>

> Warm-up 20 LB BB

> Squats 30 LB BB

> Plie Squats 30 LB BB

> Pushups- toes

> Chest Press 30 LB BB

> Lying Pullovers DB 1x15

> Skullcrushers 20 LB BB

> Tricep Press 20 LB BB

>

> Adductors & Abductors

> Lying on Side; Bottom Leg Lifts Up No wt

> Lying on Side; Top Leg Lifts Up No wt

> Pull Knees In & Push Heels Out No wt

>

> Dead Lifts 30 LB BB

> Rows 30 LB BB

> Back Lunges 2X5

> Curls 20 LB BB

> Lateral Raises DB 2x7

> Front Raises DB 2x7

>

> I do enjoy this workout because the reps are high, but a lot more

doable then

> her other workouts. I feel like I can go a little heavier because

of that.

>

> so what's everyone doing for August? I'm trying to decided between

a couple

> of Cathe's rotations.

>

> (http://www.smileycentral.com/?partner=ZSzeb001_ZSYYYYYYYYUS)

~**~

>

>

>

> **************Get fantasy football with free live scoring. Sign up

for

> FanHouse Fantasy Football today.

> (http://www.fanhouse.com/fantasyaffair?ncid=aolspr00050000000020)

>

[Guest guest]

Good job ! Enjoy your day off!Darcy

Happy Friday!!

This morning I did GS back, shoulders, & biceps. I have to say that I HATE band work. I came really close to leaving all of it out, but stuck with the plan.

Back Underhand Lat Row DB (3 sets) 20 One arm Lat Row DB (2 sets) 25 T-Back Squeeze w/Band green band Ribcage Pullovers BB 30 Superman leg lifts from bench no wt

Superman chest lift w/ side rotation no wt

Shoulders Seated Overhead Press DB 15/15/12 Bent Arm Side Lateral Raise DB 10 Lateral Raise w/ Band green band

Front Raise w/ Band green band Rear Flye DB 8 Reverse Flye w/ Band green band

Biceps Biceps Curls BB (2 sets) 35 2 Count Crazy Eights DB (2 sets) 8 Concentration Curls DB (2 sets; 6x2ct, bonus: hold 1/2 way 1x3; 3x1 ct) 12

Biceps Curls w/ forearm reverse down DB 10 Hammer Curls DB 10 Wrist Curls (palms up) DB (2 sets) 10

That's it!! I'm done until Sunday!!!

~**~

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[Guest guest]

What do you not like about band work?

I don't feel like I get a full range of motion. I like using weights better. Just me.

~**~Looking for a car that's sporty, fun and fits in your budget? Read reviews on AOL Autos.

[Guest guest]

Hi ,

What do you not like about band work? I'm still experimenting with it and am not sure how much I like it or don't yet. I haven't heard anyone say they flat out hate it so I'm curious about it. Your smiley is so cute!

Friday workout

Happy Friday!!

This morning I did GS back, shoulders, & biceps. I have to say that I HATE band work. I came really close to leaving all of it out, but stuck with the plan. Back Underhand Lat Row DB (3 sets) 20 One arm Lat Row DB (2 sets) 25 T-Back Squeeze w/Band green band Ribcage Pullovers BB 30 Superman leg lifts from bench no wt Superman chest lift w/ side rotation no wt

Shoulders Seated Overhead Press DB 15/15/12 Bent Arm Side Lateral Raise DB 10 Lateral Raise w/ Band green band Front Raise w/ Band green band Rear Flye DB 8 Reverse Flye w/ Band green band

Biceps Biceps Curls BB (2 sets) 35 2 Count Crazy Eights DB (2 sets) 8 Concentration Curls DB (2 sets; 6x2ct, bonus: hold 1/2 way 1x3; 3x1 ct) 12 Biceps Curls w/ forearm reverse down DB 10 Hammer Curls DB 10 Wrist Curls (palms up) DB (2 sets) 10

That's it!! I'm done until Sunday!!!

~**~

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[Guest guest]

Interesting to hear, thanks !

Re: Friday workout

In a message dated 8/15/2008 4:55:31 PM Eastern Daylight Time, nancydewolfsbcglobal (DOT) net writes:

What do you not like about band work?

I don't feel like I get a full range of motion. I like using weights better. Just me.

~**~

Looking for a car that's sporty, fun and fits in your budget? Read reviews on AOL Autos.

[Guest guest]

I don’t like the band work in the gym style workouts,

either, but it’s because my muscles are fried by the time Cathe reaches

for the band!

J I do skip it often, unless I’ve gone too low on

weight by mistake and do need the ‘bonus’ work (bonus used to be a

good word for me…)

From: exercisevideos

[mailto:exercisevideos ] On Behalf Of nancydewolf

Interesting

to hear, thanks !

In a message dated 8/15/2008 4:55:31 PM Eastern Daylight

Time, nancydewolf@...

writes:

What

do you not like about band work?

I

don't feel like I get a full range of motion. I like using weights

better. Just me.

[Guest guest]

Happy Friday!

This morning I did my final body part which was triceps. I had only did the one workout this week with just a little bit of leg work so I wanted to add on another leg day. I knew I wouldn't feel like doing a bunch of lunges and squats after frying out my triceps so I went with floor work from B & G.

Here's how it went:

Pyramid Upper Body- (up only)

warm up- pushups 30 straight leg

Double Kickbacks DB 3/5/8Seated Overhead Press 12/15/20

Slow & Heavy- 2 sets

Seated French Press DB 20/20 15 repsLying Triceps Extensions DB 10/8 15 repsTriceps Kickbacks DB 8/8 15 reps

Gym Style Lying Tricep extensions DB 8/8 (2 sets-8 reps) Seated French Press DB 20 ( 1 set- 12 reps)Lying Cross-body tricep extensions DB 10/10 (2 sets- 12 reps)

B & G floor work

I didn't realize this combo would be an hour long, but it sure was. My biceps are pretty sore so I wasn't sure I'd be able do any pushups, but figured I'd try it. They didn't seem to come into play so I was fine. I think next week I'll add on a couple more and just keep going from there. In the meantime, I'm resting until Sunday. Ahhhhh

Have a wonderful weekend. We have rain scheduled for the next 4 days.

Psssst...Have you heard the news? There's a new fashion blog, plus the latest fall trends and hair styles at StyleList.com.

[Guest guest]

, I really like TBS, but it is for beginners. Cathe

and crew use 3 lb weights, but I just go heavier. It’s only a

half-hour long, but seems to cover every major muscle group, and some are

compound exercises. Just seems really well thought out. Also,

it has a couple good premixes – Solid sculpting (45 mins), which runs

through the sets twice, and Cardio and Weights(1 hr 9min), which mixes Low

Impact Step in, and a Lower Body cardio blast (49 mins) that I’ve never

tried. The only things you need are weights, a mat and a swiss

ball. Oh, and a step if you are doing Low Impact Step – also on the

dvd.

I like especially the fact that the pushups in this workout are

done on the ball. So much easier. J

From: exercisevideos

[mailto:exercisevideos ] On Behalf Of nancydewolf

Hey

,

How

do you like Total Body Sculpting? I was looking at it for a while today and it

looks too beginnerish but then again, I've been surprised by workouts before so

I hate to label it without trying it. I will soon but wanted to hear your

experiences with it too.

[Guest guest]

Thanks for your comments on this ! I saw the 3 lb. weights and wasn't sure if they'd be too light. It did look like a really interesting workout. I think I'll try to fit it in this week, the length will be great probably. With the Cardio and Weights Premix, does it go through all of LIS and then TBS or is it really a mixture of the two? I didn't have the time to watch it all the way through and all I saw was LIS. I'll look forward to the pushups on the ball too! ;-)

Thanks again!

RE: Friday workout

, I really like TBS, but it is for beginners. Cathe and crew use 3 lb weights, but I just go heavier. It’s only a half-hour long, but seems to cover every major muscle group, and some are compound exercises. Just seems really well thought out. Also, it has a couple good premixes – Solid sculpting (45 mins), which runs through the sets twice, and Cardio and Weights(1 hr 9min), which mixes Low Impact Step in, and a Lower Body cardio blast (49 mins) that I’ve never tried. The only things you need are weights, a mat and a swiss ball. Oh, and a step if you are doing Low Impact Step – also on the dvd.

I like especially the fact that the pushups in this workout are done on the ball. So much easier. J

From: exercisevideos [mailto:exercisevideos ] On Behalf Of nancydewolf

Hey ,

How do you like Total Body Sculpting? I was looking at it for a while today and it looks too beginnerish but then again, I've been surprised by workouts before so I hate to label it without trying it. I will soon but wanted to hear your experiences with it too.

[Guest guest]

, I’m not sure about the cardio and weights

premix...I seem to remember it being a mix of the two workouts, but don’t

quote me!

Oh, another different thing about this workout are the preacher

curls (using the ball to rest your upper arms). Don’t see that

often in a home workout (at least I don’t). They wipe me out –

must be some reason I find them so much harder than regular bicep curls.

From: exercisevideos

[mailto:exercisevideos ] On Behalf Of nancydewolf

Thanks

for your comments on this ! I saw the 3 lb. weights and wasn't sure if

they'd be too light. It did look like a really interesting workout. I

think I'll try to fit it in this week, the length will be great probably. With

the Cardio and Weights Premix, does it go through all of LIS and then TBS or is

it really a mixture of the two? I didn't have the time to watch it all the way

through and all I saw was LIS. I'll look forward to the pushups on the ball

too! ;-)

Thanks

again!