Friday Workout

[Guest guest]

Good morning, errr.... afternoon!  I went to bed at around 11pm last night and didn't get up until 1:30 pm today.  Yikes!Hoping the results weren't too scary.  Whatever the results may be, you are one of the strongest people I know and I admire you a lot!

Hugs,

 

Good morning!!

 

   Today was back and biceps doing STS Meso 2 #15 disk.  I skipped the (TF) and the dead lifts.

 

BACK:

lat pull downs w/band

T-pulls w/band

T's w/band

Pull ups-  I did pullovers instead   using a 32 DB  12 reps

Chin ups medium grip  -  pullovers 32   10 reps

Chin ups -  pullovers  32    8 reps

One arm rows 12/10/8 reps     32

One arm rows (TF)- skipped

BB rows 12/10/8 reps   55

BB rows (TF)- skipped

Dead lifts- skipped

 

BICEPS:

BB curls 12/10/8 reps   35

BB curls (TF)- skipped

Seated alternating curls 12/10/8 reps    16

Preacher curls on stability ball 12/10/8 reps   12   

 

With leaving out some of the work I was able to get in some abs.   I added on KPC abs and stretch.  This worked out to be 55 minutes total.

 

I'm off to get my blood taken.  Nervous about the results. 

 

Have a great weekend!~~

[Guest guest]

Hoping the results weren't too scary. Whatever the results may be, you are one of the strongest people I know and I admire you a lot!

Aww, thank you for saying that, ! I don't have any results back. In fact, I'll know if they don't call me. If they find something then they usually call within 2 days. If not, then they send something in the mail.

I asked the nurse what they were checking and she said a blood count, Iron levels, and B12.

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[Guest guest]

Well at least with Iron and B12 you can take supplements.... keep us posted!Ug!  I hate waiting..

 

 

 

Hoping the results weren't too scary.  Whatever the results may be, you are one of the strongest people I know and I admire you a lot!

 

Aww, thank you for saying that, !  I don't have any results back.  In fact,   I'll know if they don't call me.  If they find something then they usually call within 2 days.   If not, then they send something in the mail.

 

 I asked the nurse what they were checking and she said a blood count, Iron levels, and B12. 

 

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-:¦:- ((¸¸.·´*

[Guest guest]

Great stats, and I'm jealous of the 15 yoga hours!  I haven't done that many for the YEAR!  

 

Happy Friday to everyone!!

 

     's last day of school was yesterday and that made both of us very happy.  I'm also happy that I just finished up Meso 2 week 4.  I did #24 back and biceps.  Have I mentioned that I don't enjoy the drop sets?    Here's how it went for me.

 

BACK:

Lat pull downs with band-  blue band

T-pulls & Y's with band-  purple

Pull ups overhead &  chin ups -  for these I did BB rows sticking with the 12/10/8 reps.  I used 65 BB

Pullovers (drop sets) 35/32/30

One arm horizontal rows (drop sets)  30/27/25

Dead lifts-  skipped

 

BICEPS:

BB curls (drop sets)  35/32/30

Incline curls (drop sets) 15/12/10

Seated concentration curls (drop sets)  15/12/10

 

After the biceps I put in B & G and did the ankle weight abs and stretch. 

 

I enjoyed doing this meso cycle but glad its over now.

 

I also wanted to share my stats for the month of May. 

 

workout hours 31.20

total days 24

Yoga days 15

 

Have a wonderful weekend!~~

[Guest guest]

Great stats, and I'm jealous of the 15 yoga hours!

Not 15 hours, 15 days!! I didn't count up the hours. Maybe I should....

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[Guest guest]

That's still more than I've done all year, trust me!

 

 

 

Great stats, and I'm jealous of the 15 yoga hours!

 

Not 15 hours, 15 days!!  I didn't count up the hours.  Maybe I should....  

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(¸.•´(¸.• (¸.•´¸¸.•¨¯`•.¸¸.s

[Guest guest]

WOW, all body parts!  What are the ingredients in your protein shake?  Just curious!  

 

Good morning!!

 

    I wanted a really tough upper body this morning so I went with Gym Style Timesaver,  both workouts.  As soon as I finished that I downed a protein shake and headed out the door and walked the dogs.  I burned 200 calories and went close to 2 miles.  I thought that was cool because I didn't think I'd burn anything near that in 30 minutes. 

 

So here's how the weight work went:

 

CHEST:

warm up

Pushups 16,12,8,4  (all on my toes )

Bench press 2 sets  20 DB

Flys 2 sets  20 DB

Incline bench press 1 set  20 DB

Incline fly 1 set 20 DB

Close grip BB press 1 set  35

 

TRICEPS:

Dips

Lying extensions 1 set  8 DB

Seated overhead extensions  1 set  20 DB

Cross body extensions 1 set  10 DB

Bonus burn: cross body extensions  (band)   I used 5 DB

Kickbacks 1 set  8 DB

Kickbacks (band)     no band  I used 5 DB

 

No cool down.  I went straight to back, shoulders and biceps, skipping the warm up

 

BACK:

DB Rows reverse grip 2 sets   20

DB one arm rows 1 set  25

Band T-back squeeze-  I did rear delts w/ 3 DB

BB pullovers  1 set   30

Modified back extensions -  skipped

Prone back side rotations-  skipped

 

SHOULDERS:

DB overhead press 2 sets  12

Lateral raise 1 set   8

Band lateral raise -  I used 3 db

Band front raise -  I used 3 db

Rear flys 1 set  8

Band rear delt raises-  I used 5 DB

 

BICEPS:

BB curls 1 set  35

DB curls partial reps  2 sets 8

Concentration curls  1 set  12

Wrist turn lower down  1 set   12

DB hammer curls  1 set  12

DB wrist curls 10

 

Now that was a workout!!!!! 

 

    ~

[Guest guest]

What are the ingredients in your protein shake? Just curious!

Chocolate almond milk and 1/2 scoop chocolate protein powder.

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[Guest guest]

>Of all of Amy's ab routines

> I think this one is the best and that's not saying much.

LOLOL! what is it about amy's abs that you dont like?

> *Off to take and Myles to the park. We're keeping him

> the whole day today. And he's almost potty trained too. YAY!!!*

way to go myles!!! wow, growing up fast! im sure that you

had a great time today with the kids, michelle

:*carolyn.

[Guest guest]

LOLOL! what is it about amy's abs that you dont like?

Everything! lol. It just seems like all the exercises work everything other than my abs. I never feel it there. I don't think I've ever seen her do any kind of traditional ab work. Not that I think that's how all ab work should be, but when I work them I don't want to feel it everywhere else.

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[Guest guest]

I haven't done Amy's abs in ages if at all but yeah, I'm a traditionalist when it comes to them.  There are a few machines at the gym for them but the only ones I think are effective are the Captain's Chair and doing Hanging Leg Raises.  For me I just do the traditional stuff.   I don't like ab exercises that seem to hit the hip flexors.

 

 

 

LOLOL! what is it about amy's abs that you dont like?

 

Everything! lol.  It just seems like all the exercises work everything other than my abs.  I never feel it there.  I don't think I've ever seen her do any kind of traditional ab work.  Not that I think that's how all ab work should be, but when I work them I don't want to feel it everywhere else.

 

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-:¦:- ((¸¸.·´*

[Guest guest]

I'm always amazed at how quickly the abs adapt, too.  When I did the 150 crunches a few weeks ago it killed me, when I did it last week along with other ab work I was only " regular " sore and just for 2 days (as opposed to crippling sore, when you double over when you sneeze sore)

 

 

 

I don't like ab exercises that seem to hit the hip flexors.

 

Me either.  I tend to only feel it in my hip flexors.  You know, I used my stability ball for crunches as I tried to mimic what Amy was doing and my upper abs are sore now.  I could really feel that working and if you lie on the ball just right you can really fry them.  It also takes all the hip flexor work out.  

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[Guest guest]

I admire that too! I haven't tried that before, and I probably wont remember to try it. I need it easy: pop the DVD in and push play.

I admire that you take the time to combine dvd's to get the full burn on focused body parts! I did that once mixing two P90X dvd's and enjoyed the sizzle.TGIF!

Good morning!

Today was the rest of upper body (shoulders, biceps and triceps) combining Slo-Mo and Drop Set Strength from Amy. There was a lot of changing disk with this one, but it wasn't as bad as I thought.

SLO-MO Split It Up NRG 1 ( I only did 2 sets of everything in Slo-Mo)

SHOULDERS:

Seated overhead press BB 30

Cuban press 10

Incline front press 5

Standing rear fly 8

Drop Set Strength

SHOULDERS:

Arnold press (seated) 15- 8 reps 12- 10 reps 10- 12 reps

Double V (front and back) 12- 8 reps 10- 10 reps 8- 12 reps

Eagles (side lateral raise) 10 - 8 reps 8 - 10 reps 5- 12 reps

SLO-MO

BICEPS:

Concentration curls BB 30

Bicep bonfire 8

Incline bicep curl (band) I used 12 DB

Drop Set Strength

BICEPS:

Bent over concentration curls 20 - 8 reps 15- 10 reps 12- 12 reps

Standing hammer 15- 8 reps 12- 10 reps 10- 12 reps

Seated curl 15- 8 reps 12- 10 reps 10- 12 reps

SLO-MO

TRICEPS:

Lying french curl (she uses one 20 DB) I used 2 15

Tricep press down w/ band ( I did regular kickbacks with 8 db)

Tricep dips

DROP SET STRENGTH

TRICEPS:

Wide kickbacks 12 - 8 reps 10- 10 reps 8- 12 reps

Seated overhead extension 20 (8 and 10 reps) 15- 12 reps

Tricep pushups

Have a great weekend!~~

[Guest guest]

I'm with you . I think it is great but when I work out, I need it simple and preprogrammed!

Re: Friday Workout

I admire that too! I haven't tried that before, and I probably wont remember to try it. I need it easy: pop the DVD in and push play.

I admire that you take the time to combine dvd's to get the full burn on focused body parts! I did that once mixing two P90X dvd's and enjoyed the sizzle.

TGIF!

Good morning!

Today was the rest of upper body (shoulders, biceps and triceps) combining Slo-Mo and Drop Set Strength from Amy. There was a lot of changing disk with this one, but it wasn't as bad as I thought.

SLO-MO Split It Up NRG 1 ( I only did 2 sets of everything in Slo-Mo)

SHOULDERS:

Seated overhead press BB 30

Cuban press 10

Incline front press 5

Standing rear fly 8

Drop Set Strength

SHOULDERS:

Arnold press (seated) 15- 8 reps 12- 10 reps 10- 12 reps

Double V (front and back) 12- 8 reps 10- 10 reps 8- 12 reps

Eagles (side lateral raise) 10 - 8 reps 8 - 10 reps 5- 12 reps

SLO-MO

BICEPS:

Concentration curls BB 30

Bicep bonfire 8

Incline bicep curl (band) I used 12 DB

Drop Set Strength

BICEPS:

Bent over concentration curls 20 - 8 reps 15- 10 reps 12- 12 reps

Standing hammer 15- 8 reps 12- 10 reps 10- 12 reps

Seated curl 15- 8 reps 12- 10 reps 10- 12 reps

SLO-MO

TRICEPS:

Lying french curl (she uses one 20 DB) I used 2 15

Tricep press down w/ band ( I did regular kickbacks with 8 db)

Tricep dips

DROP SET STRENGTH

TRICEPS:

Wide kickbacks 12 - 8 reps 10- 10 reps 8- 12 reps

Seated overhead extension 20 (8 and 10 reps) 15- 12 reps

Tricep pushups

Have a great weekend!~~

[Guest guest]

Oh man, sorry it dragged.  There are definitely days that move along faster than others, for music makes a HUGE difference, which reminds me - I need to switch out the tunes on my gym Shuffle!Hugs,

 

Good morning!

 

     Today was meso 3 #27 shoulders, bi's and tri's.  This DRAGGED so bad.   I was so close to stopping.    After that I headed out and walked the dogs.  It was really too hot to take them, but I was already out there so I went ahead got it done.

[Guest guest]

Great job ! How hot was it today where you live? I think it was around 89 here in Michigan. I played two hours of sand volleyball but this time I wore my sand socks so that I wouldn't burn my feet. I was late getting to volleyball (normally I get there at 6pm but tonight I didn't get there until 7pm) because I had to take my Mom shopping. She is still woozy from being anemic. She had a blood transfusion on Wednesday because her blood level was only 7.5 (normal is between 11 and 15, I think.) I posted about what all happened on Wednesday in my exercise post but I guess no one read it. Oh well, I get busy and can't read all of the posts either. Yesterday I was stuck interpreting at a hospital from 6:30am to 3:30pm. I had no

snack/lunch with me and I didn't eat breakfast. My agency told me it would be about a 4 or 5 hour job. Lucky for me that the Head RN took pity on me and gave me a turkey sandwich and pop. I also ate some crackers and that was it for the 9 hours I was there...I don't like to buy hospital cafeteria food and I didn't have enough money with me anyway.Thanks for reading and have a GREAT weekend ! JenSubject: Friday WorkoutTo: Cathe_Friedrich_Fans , exercisevideos , fitandthatsit Date:

Friday, July 13, 2012, 10:52 AM

Good morning!

Today was meso 3 #27 shoulders, bi's and tri's. This DRAGGED so bad. I was so close to stopping. After that I headed out and walked the dogs. It was really too hot to take them, but I was already out there so I went ahead got it done.

Standing BB front press ( 2 warm up sets) 25

Standing BB front press 30

BB curl 35

Flat bench tricep extensions 15/12

REPEAT 4 TIMES

Seated lateral raise 10

Incline curls 15

Seated overhead extensions (one arm) 14

REPEAT 4 TIMES

Seated rear delt 14

Concentration curls 17

Cross body kick backs 14

REPEAT 4 TIMES

Have a great weekend.

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[Guest guest]

Jen,

Aw, sorry to hear your Mom is having problems. I hope they get her blood

count back to normal, and she feels stronger really soon.

Yeah, this summer in Michigan has been ridiculous, so far, with the

extremely hot days (and all over the country, too, I know.) I am more of a

spring/fall type of a person. Even winter if I had to choose these 90-100 degree

humid days vs. snow, lol.

That's great that you're keeping busy with your swimming and volleyball.

I've been doing a mix of exercise dvd's. I finally got to my goal weight (after

a year of healthy eating and exercise), and can even see some muscle tone now.

Yesterday, I did Biggest Loser's Power Walk. The day before, I did a Zumba class

with my daughter and her boyfriend. I'm thinking of starting my Supreme 90

fitness dvd's soon.

Ronda

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> Subject: Friday Workout

> To: Cathe_Friedrich_Fans , exercisevideos ,

fitandthatsit

> Date: Friday, July 13, 2012, 10:52 AM

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> Good morning!

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>      Today was meso 3 #27

> shoulders, bi's and tri's.  This DRAGGED so bad.   I was so close

> to stopping.    After that I headed out and walked the

> dogs.  It was really too hot to take them, but I was already out there so I

> went ahead got it done.

>  

> Standing BB front press ( 2 warm up sets) 

> 25

> Standing BB front press 30

> BB curl 35

> Flat bench tricep extensions  15/12

> REPEAT 4 TIMES

>  

> Seated lateral raise  10

> Incline curls  15

> Seated overhead extensions (one arm)  14

> REPEAT 4 TIMES

>  

> Seated rear delt  14

> Concentration curls   17

> Cross body kick backs  14

> REPEAT 4 TIMES

>  

> Have a great

> weekend.

> `* ¸*´

> ¸.•´ ¸.•*¨)¸.•*¨)

> (¸.•´(¸.• (¸.•´¸¸.•¨¯`•.¸¸

>

[Guest guest]

>I'm so super

> sore, have been all week. Love it!!

hi michelle - i dont know how you and laura do it. i just cant

cope with being super sore. i havent been feeling bad (sore)

for a month, mainly because i havent been doing anything besides

working and walking. im kind of scared to start working out

again and feeling awful sore.

hmmm, i need something easy - i think donna mentioned patricia

moreno the other day, maybe her kickbox yoga fusion might be slow

and good to do. i will try to do that tonight (but hmmm i work

until 7pm and have to walk chinook afterward), tomorrow (ugh!

work 7am - noon and family wants to do something after that), not

sunday as i have to work all day, what about monday! i dont work

until 6pm! yay! scheduled!

:*carolyn.

[Guest guest]

Tee-hee, I love being sore (can hardly walk today from Noel).  The pain tells me I worked hard and didn't waste my time, and that I'm building muscle mass.  I like Moreno.  Hope you have fun with her workout!

 

>I'm so super

> sore, have been all week. Love it!!

hi michelle - i dont know how you and laura do it. i just cant

cope with being super sore. i havent been feeling bad (sore)

for a month, mainly because i havent been doing anything besides

working and walking. im kind of scared to start working out

again and feeling awful sore.

hmmm, i need something easy - i think donna mentioned patricia

moreno the other day, maybe her kickbox yoga fusion might be slow

and good to do. i will try to do that tonight (but hmmm i work

until 7pm and have to walk chinook afterward), tomorrow (ugh!

work 7am - noon and family wants to do something after that), not

sunday as i have to work all day, what about monday! i dont work

until 6pm! yay! scheduled!

:*carolyn.

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[Guest guest]

I'm w/ you Carolyn - I hate be so sore I can't move. A little sore I'm good with - so far Tracie Long's workouts and Freytag's 10 lb slimdowns give me just the right amount of soreness. I really enjoyed the Tracie Long routines, but I needed something that was mentally less challenging so I moved on to Freytag for a few weeks.

I haven't done 's kickboxing in ages - I should pull it out - if by chance I actually get up early enough I may do her full yoga workout tomorrow morning.

Donna

To: exercisevideos Sent: Friday, July 20, 2012 12:37 PMSubject: Re: Friday Workout

>I'm so super> sore, have been all week. Love it!!hi michelle - i dont know how you and laura do it. i just cant cope with being super sore. i havent been feeling bad (sore) for a month, mainly because i havent been doing anything besides working and walking. im kind of scared to start working out again and feeling awful sore.hmmm, i need something easy - i think donna mentioned patricia moreno the other day, maybe her kickbox yoga fusion might be slow and good to do. i will try to do that tonight (but hmmm i work until 7pm and have to walk chinook afterward), tomorrow (ugh! work 7am - noon and family wants to do something after that), not sunday as i have to work all day, what about monday! i dont work until 6pm! yay!

scheduled!:*carolyn.

[Guest guest]

Good morning!

So today was total body. I went with Cathe's High Reps. I'm not use to those high reps so this workout killed me.

LegsBarbell squats 25Plie barbell squats 25

Hover Squats 7 DBShouldersBarbell Overhead press 25 Barbell (or dumbbell) Wide Grip Upright row 12 DBLateral raise 5Rear delt raises 5

Band Pulls (purple)BackOverhand Grip Barbell Rows 40One Arm rows w/DB & band (no band) 20Underhand Grip Barbell Rows 40One Arm Rows 20Y’s & T's (w/ band)

Legs Static Barbell Lunges 12 DB

Deadlifts - skippedCalf raises Biceps Dumbbell curl w/ band- no band 12

Hammer curls 12Barbell curls 20Triceps:Overhead extension (1) 15Double Arm Triceps Kickbacks (w band) no band- I used 7Lying triceps extension 5Dips Legs:Disc Lunges

Cross-back (curtsy) Side lungeChest: Push-ups- toes (fast ones- knees)Chest flies 10Push-ups- toesAbs

Have a great weekend!

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[Guest guest]

I'm not used to high rep / lighter weights Body Pump type workouts anymore either. Hover squats.... ow!

I could've used 3 lbs and still fried. It was quite a painful workout lol.

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