Monday Workout

[Guest guest]

Sounds like a good & fun mix.

Marla

From: fitgrl222@...

Sent: Monday, December 28, 2009 8:36 AM

Cathe_Friedrich_Fans ;

Subject: Monday workout

Hi,

To finish up the month I'm going to do SLO-MO and Cathe's new cardio workouts. This morning I did one of the premixes from SLO-MO. Split it up NRG 1 back & chest. Didn't realize that she doesn't put a cool down at the end so I had to go back and use one from one of the other splits.

BACK:

Lying rows stability ball, 15 (3 sets)

one arm pullover - stability ball- 12 ( 3 sets)

seated rows using bar and band- (I did just bar bell rows using 40 lb) 3 sets

Shrugs BB 40 ( 3 sets)

CHEST:

around the worlds 8 ( 2 sets)

decline bench press ( I did incline bench press instead using 35 lb BB)

incline fly w/internal rotation 15 ( 3 sets)

pushups - toes (these were not in this premix. I added it on the end. ( 2 sets)

Off to start the day.

~*~~*~

[Guest guest]

I'm hoping I like it too. I know I enjoyed it the last time, but I got pretty burnt out towards the end. I hope that's not the case this time. I'm not sure how that tough cardio is going to make me feel after doing the tough weight work.

[Guest guest]

Wooohooo!!!! Enjoy the rotation!!!On Mon, Jan 4, 2010 at 6:25 AM, <fitgrl222@...> wrote:

Hi,

    Well, this morning kicked off the STS rotation. Disk #1 chest, shoulders and biceps.

 

I enjoyed it a little bit more then I thought I would except for all the damn pushups...that's what really turns me off with meso 1.  I came so close to not doing them after the 3rd round and then I thought of doing chest flys or presses in place.  I hung in there with them, but barely.

 

I wasn't going to post all the exercises since most of us know AND a lot of us are doing the same workout, but I'll post it today...might not every time though.  Don't want to bore anyone with my weight amount since most of you can go way heavier then me.

 

Push ups- standard- toes

pushups- wide- toes

pushups- standard (30 reps)   umm no way!  I did do them all but on my knees

alternating seated overhead shoulder press DB 12

barbell curl 30

incline chest flys  20

seated rear delts 10

bonus band pulls

incline curl  15

decline pushups- on the floor on my knees 

incline front raise on stability ball- 7

standing quarter stop curls DB 12

prone pushups on stability ball-  did these!

seated lateral raise- 5

seated concentration curls  15

straddle pushups- did these too....grrrrrr

side leaning lateral raise- 7

seated curls- 12

chest flys- 20

seated overhead press 10

preacher curls- 12

core pushups- I did about 2 reps and then did the rest on my knees.

seated front press- 20

reverse dumbbell curl- 12

staggered pushups- toes

incline rear raise on stability ball- 7

barbell curl- 20

 

 

So that's it.  I haven't decided if I'm going to follow Cathe's rotation or go with meso 2 next week.  I think I'll go this week and see how I feel.

 

 

 

Have a great day!*~~*

[Guest guest]

Are you kidding?  You go higher than most of us, !  Love hearing what weights you use   How long do you think your STS rotation will go on for?*

 

Don't want to bore anyone with my weight amount since most of you can go way heavier then me.

[Guest guest]

No lie! I'm always blown away!On Mon, Jan 4, 2010 at 8:19 AM, Pink Pussycat <pinkpussycat@...> wrote:

Are you kidding?  You go higher than most of us, !  Love hearing what weights you use   How long do you think your STS rotation will go on for?*

 

Don't want to bore anyone with my weight amount since most of you can go way heavier then me.

[Guest guest]

Excellent work !  You are not boring us with your weights!  You do awesome!  Did you compare notes from last time doing STS?  Weights the same??DarcyOn Mon, Jan 4, 2010 at 8:25 AM, <fitgrl222@...> wrote:

 

Hi,

    Well, this morning kicked off the STS rotation. Disk #1 chest, shoulders and biceps.

 

I enjoyed it a little bit more then I thought I would except for all the damn pushups...that's what really turns me off with meso 1.  I came so close to not doing them after the 3rd round and then I thought of doing chest flys or presses in place.  I hung in there with them, but barely.

 

I wasn't going to post all the exercises since most of us know AND a lot of us are doing the same workout, but I'll post it today...might not every time though.  Don't want to bore anyone with my weight amount since most of you can go way heavier then me.

 

Push ups- standard- toes

pushups- wide- toes

pushups- standard (30 reps)   umm no way!  I did do them all but on my knees

alternating seated overhead shoulder press DB 12

barbell curl 30

incline chest flys  20

seated rear delts 10

bonus band pulls

incline curl  15

decline pushups- on the floor on my knees 

incline front raise on stability ball- 7

standing quarter stop curls DB 12

prone pushups on stability ball-  did these!

seated lateral raise- 5

seated concentration curls  15

straddle pushups- did these too....grrrrrr

side leaning lateral raise- 7

seated curls- 12

chest flys- 20

seated overhead press 10

preacher curls- 12

core pushups- I did about 2 reps and then did the rest on my knees.

seated front press- 20

reverse dumbbell curl- 12

staggered pushups- toes

incline rear raise on stability ball- 7

barbell curl- 20

 

 

So that's it.  I haven't decided if I'm going to follow Cathe's rotation or go with meso 2 next week.  I think I'll go this week and see how I feel.

 

 

 

Have a great day!*~~*

[Guest guest]

I'm so happy to hear about your energy level !  Great job with the workout!   Boy, I haven't done a Turbo Jam since CLX!Hope your energy level stays high today.  So far I am HUNGRY today, and why oh why with my tiny little burn this morning with yoga..UGH.. Oh well.  I will fight it!

DarcyOn Mon, Feb 1, 2010 at 8:45 AM, <fitgrl222@...> wrote:

 

Just now getting a chance to post.  I got up at 5 am this morning and started my workout at 6. 

 

I decided to go with cardio today.  I pulled out one I haven't done in a long time and for that matter, I haven't heard of anyone else doing this one in a while.  I did Turbo Jam Kickin' Core.  I stopped right before the abs and did the warm up and combo 1 from Stepping Up.  I  went back to kickin' core and did the abs and stretch. She uses the ball in this and then towards the end she does pushups and then low back stuff.  Instead of that, I did some pikes on the ball.  Just did them to see how well I could do now since I haven't tried them in forever. I also didn't really feel like I got enough ab work. 

 

I think I'm finally starting to get combo 1 down from Stepping Up, finally.   I know once I master it I will love doing this workout.

 

I wasn't in love with Kickin' Core for some reason now.  I use to think it was really fun, but not so much anymore.  I wore my Cathe weighted gloves and took out one of the weights so it made it 1.5 lb each.   I don't do all the fancy dancy stuff they do in this workout. I keep it more kickboxing. 

 

I burned 511 calories.  The total workout was an hour and I was really pushing it with getting to school.  I'm going to have to keep this in mind for next time.

 

I was really surprised how much energy I had this morning.  It didn't feel like it was 6 am. I was so happy about that.

 

 

 

Have a great day!*~~*

[Guest guest]

Hi ,

As I recall, I think Kickin' Core was one of my favorites and Jab Kick and Punch or something like that. I haven't done much kickboxing b/c of my back, though, so that is why Ihaven't pulled it out. I can do kickboxing moves in other workouts, w/ no issues, but I tried a full kickboxing workout last June that sent my back into fits. I should try it again though b/c my back is much better than it was last June.........I think I will stick with athletic style though - that seems to cause less grief. As I recall Kickin' Core and Jab, Kick and Punch were both more athletic....

Take care!Donna

From: fitgrl222@... <fitgrl222@...>Subject: Monday workoutCathe_Friedrich_Fans , Date: Monday, February 1, 2010, 9:45 AM

Just now getting a chance to post. I got up at 5 am this morning and started my workout at 6.

I decided to go with cardio today. I pulled out one I haven't done in a long time and for that matter, I haven't heard of anyone else doing this one in a while. I did Turbo Jam Kickin' Core. I stopped right before the abs and did the warm up and combo 1 from Stepping Up. I went back to kickin' core and did the abs and stretch. She uses the ball in this and then towards the end she does pushups and then low back stuff. Instead of that, I did some pikes on the ball. Just did them to see how well I could do now since I haven't tried them in forever. I also didn't really feel like I got enough ab work.

I think I'm finally starting to get combo 1 down from Stepping Up, finally. I know once I master it I will love doing this workout.

I wasn't in love with Kickin' Core for some reason now. I use to think it was really fun, but not so much anymore. I wore my Cathe weighted gloves and took out one of the weights so it made it 1.5 lb each. I don't do all the fancy dancy stuff they do in this workout. I keep it more kickboxing.

I burned 511 calories. The total workout was an hour and I was really pushing it with getting to school. I'm going to have to keep this in mind for next time.

I was really surprised how much energy I had this morning. It didn't feel like it was 6 am. I was so happy about that.

Have a great day!*~~*

[Guest guest]

Good morning!

Today was my first time trying Athletic Training. I modified some of it where she used the band. I have to say I really liked this one. I think I liked it more because I was able to not use the band and do a few other things that worked for me. Also, NO BURPEES and my furniture movers worked for me in this one. YAY!

Here's how it went:

warm up 6 min (2 risers on each side) I used just one on each side.

Cardio on step ( lots of leg work here)

Air squats

~repeat above~

*add risers- 3 on each side*

Squats over the step (1) 8 lb

Leg raise w/single arm upright row (8 lb)

~repeats other side~

Squat press (8 lb)

Lateral raise w/knee up on step ( 5 lb)

~repeats other side~

Front swing ( 8 lb)

One arm front swing w/side leg praise (1) 8 lb

~repeats other side~

Pushups on step (touching opposite shoulder) toes

Rear delt flys ( 8 lb) 16/12/8 reps

~repeat above~

Back lunge w/disk and bicep curl ( 8 lb) ( used my furniture movers here and it worked great)

Bicep curls w/ 5 lb DB and band ( no band and I used 10's)

Tricep dips w/heel on disk

Lying tricep extensions ( 5 lb)

Kickbacks ( band) I used 5 lb

Leg work: Tap out (angle back & side step) firewalker band

Standing hamstring press (holding step platform) fire walker band

(ok, so this section didn't work for me. I don't own a firewalker band. I have a band tied for the firewalkers but it wasn't stretchy enough for what they were doing. Even with the standing hamstring presses I just didn't have any range of motion. I guess I could've untied the band and made it bigger, but I have it pretty tied up so I didn't want to mess with it. I might take my blue band and tie it differently for this one.)

Dead lifts ( 1 leg) 8 lb (did calve raises instead, did them to the beat of the music)

Seated one arm rows using band ( I did standing one arm rows with DB)

Rear delt (band) I did this standing with one 10 lb and it worked GREAT!

Abs (firewalker band) no band I used 3's for the first exercise

Like I said, I really liked this one. So far, I think it's my favorite.

Calories- 412

Avg- 140

Max- 175

Steps 2600

Have a great day!~~