Sunday - Power Hour (Cathe)

[Guest guest]

Hi Everyone,

I started the " mock STS " rotation this week - it

should take me through June/early July (just in time

for vacation). 4 weeks at each cycle with a rest week

thrown in between. There is a check in at VF for

this rotation, but I hardly have time to check in

there, so I'll just keep doing my check-ins here

(where I prefer to check in anyway)!

This first cycle is endurance - so for today's workout

I went with one I hadn't done in awhile, Cathe's Power

Hour (from 2001 - seems so long ago, yet not so, at

the same time).

This one is " body pump " style - similar to Jari Love's

workouts - you do one body part for a set period of

time choreographed to music. I didn't realize how

many reps there are until I tried counting, for

squats, I lost count around 40 - and that included

single count, double count, one up three down, three

up one down, and low ends. After that, I didn't bother

to count much more! I expect to be sore tomorrow -

and will be surprised if I'm not.

Here are my weights - they felt just about right

overall for this workout so I'll probably keep them

for next week - maybe I can go a tad heavier with

legs, chest, triceps and back....but she does do

deadlifts, which I prefer to be cautious about)

Here's how it went:

warm-up - 18 lb bar

Squats/Plies - 23 lb bar (I can't believe Cathe uses

40 for all those reps!)

Chest - 23 lb bar, 10 lb weights (maybe heavier next

time??? Although I think that is the weight Cathe uses

- the dumbell weight, not the bar, I think for the bar

she is using 30 or something like that)

I did do all the push-ups on my toes, but I think I

did 12 instead of 15, next time I'm doing 15, even if

Cathe finishes before me.

Deadlifts - 23lb bar, row - 12's (can go to 15's next

time)

Lunges - 23 lb bar, 10 lb weights (I think Cathe used

10's too, so I don't feel that wimpy!-)

Shoulders (this track killed me)

- first exercise was front raise with a barbell plate

- I started w/ a 10 lb plate, but dropped to one 8 lb

dumbell

- second exercise was flies - used 5's (my shoulders

were fried already)

- rear flies - dropped to 3's

- overhead presses - 18 lb bar

Biceps - (this one was a killer, too - I always find

biceps w/ the barbell to be harder than just using

dumbells - maybe next time I'll just use the dumbells

- or maybe it is good to vary??)

- 18 lb bar - I occassionally dropped to 5 lb dummies

when my armes went numb!

Triceps - 13 lb bar (I can probably use the 18 bar

again) 5 lbs for kickbacks (If I didn't prefatigue

them I could probably have used 8's)

The ab work on this workout is traditional, with some

planks thrown in for good measure.

Tomorrow is cardio - not sure what I'll do yet - some

options are the new Amy Bento " In the Ring " workout

which arrived the other day! I may do one of the

pre-mixes to make it easier to learn (bite off small

pieces first..) rather than attempt the full workout

at a first go, or I may do a step workout on my BOSU.

I was thinking of Kathy 's power step workout

which should be great for the BOSU - basic

choreography and the bounce of the BOSU should make

the power segments fun!

Eating is going pretty well today - the journaling is

helping. Although, as i mentioned to Carolyn, I wish

it were more vegetarian friendly as I'm having trouble

figuring out how to calculte my meat substitutes (I do

eat meat, just not every day - usually on the

weekends)

Hope everyone has a good Sunday. I'm bummed that my

week off is over and it is back to reality tomorrow.

Take care,

Donna

________________________________________________________________________________\

____

Like movies? Here's a limited-time offer: Blockbuster Total Access for one month

at no cost.

http://tc.deals.yahoo.com/tc/blockbuster/text4.com