Crazy Strong and Loving It July

Today I did Pyramid Lower Body but only did the standing work and the calf raises. I don't care much for the floor work, most of it hurts my knees. I had a good workout but should have gone a bit heavier.

All reps are 12/10/8/10/12

Leg Press Station - 135/145/155/145/135#
(Cathe does Step Ups and I hate those)

Static Lunges - 10's/12's/15's/12's/10's

Squats/Plies - 35/40/45/40/35#

Deadlifts - 35/40/45/40/35#

Calf Raises - a million reps

Cathe does all the standing work except the deadlifts with a bar over her shoulder. I remember doing that way back when but couldn't even imagine doing that now. Just doing the squats/plies like that about killed my shoulders. I use dumbbells when I can, I don't like the bar over my neck anymore.

Nora - Nice mix of workouts there! You go girl! Nice job and you are killing the calorie burn!

Roxie - I can see why your legs are sore. And wow on your cousin! I'm so sorry to hear that! What happened to him? Have you found anything else out? Prayers to you and your family. How sad.
 
I ended up doing the original LIS and I remember when I first got that one along time ago I thought it was so hard I could barely finish and now I should have added risers because it wasn't as tough as it use to be.

Debbie-he was in his fifties so I am guessing either a heart attack or his dad had a brain anurism while he was driving a truck and ended up in a nursing home so could have been one of those. Awesome workout and I am like you I don't like having the bar on my shoulders, triceps also hurt.
 
Hi girls;)

I just finished today's workout and will now check in.

here's today's workout:

Xtrain- Disc#4 Super Cuts= 46 Min
MV= 7.50
CB= 471

Les Mills Combat- Combat 30 Live= 34 Min
MV= 7.50
CB= 348

Les Mills Pump- Core= 13 Min
MV= 5.0
CB= 89

Total calories burned= 908:eek::cool:

Roxie- Nicely done today with LIS whichever one you chose. They are all excellent. Sorry to hear about your cousin, may he rest in peace. Take care;)

Debbie- Thanks for your kind words. Oh man you did Pyramid lower body today, pyramid is a killer no doubt about it every single time I get DOMS guaranteed. Nice workout today girlfriend way to go!;):cool:

Shout outs, hugs, and hello's to Chris and Belinda!;):D

That's it for me today so I'll see everyone at tomorrows check in.

Hugs and blessings;):D:cool:

Nora
 
Today was cardio and I chose Cardio Coach #1. Short, sweet and intense. I did well with it. Then I did some stretching.

CARDIO STATS:
39 minutes total
4 minutes below zone
16 minutes in zone
21 minutes below zone
338 calories burned
2.25 miles traveled

I made a mix with Candace's two workouts and I plan on doing that one on Friday. I can't wait!

Nora - Believe it or not, I'm not very sore from PLB. I can't believe it. I probably should have went a little higher in weights maybe? I don't know. My calves are the sorest part of my lower body right now. Those calf raises are killer!

Hello to Belinda, Roxie and Chris! Chris where are you girl?
 
Hi girls!;)

I just finished today's workout and will now check in.

Here's today's workout:


Les Mills Combat- Power Kata= 45 Min
MV= 7.50
CB= 461

High Reps- Lower Body Only Premix= 34 Min
MV= 6.50
CB= 305

Les Mills Pump- Core= 13 Min
MV= 5.0
CB= 89

Total calories burned= 855:cool:

Debbie- You are my hero to not be sore from PLB, I'm humbled good for you. Yes the calves portion is killer and always gets me without fail. I'm sure the mix you made with Candance's new workout should be awesome, no doubt and I'm sure you'll enjoy that workout too. WTG girlfriend! Great job on today's workout with Cardio Coach Volume #1. I really treasure my Cardio Coach workouts I have thanks to you turning me on to that, Thanks! Nicely done today and I agree CC Volume 1 is a short and sweet workout but a goody, WTG girlfriend you are a legend!;):D

Hello's & waves o Belinda, Chris, and Roxie;)

That's it for me today but I'll see you all at tomorrow's check in. Have a blessed day!:D;)

Hugs and blessings!;):D:cool:

Nora
 
Good Afternoon,

I did Ck 25 Wk7 D2 ran 2.25 miles. We are at the lake today and tomarrow is the funeral and then I am going to return home pick dh up and go back and see GS I hopd he feels better tomarrow.

Debbie-nice workout.

Nora-nice cal burn as usual you make me feel like a sloth.
 
Good Morning,

I did my trainers workout and then KCM KBX1 thought I needed extra today.

Wk3 Workout 2 (resistance bands)
Squats 30 reps
Side Steps 50 reps
Lunge Jumps 20 reps
Bicep Curls 20 reps
Tricep Kickbacks 30 reps
Rows 30 reps
Repeat 3 times.
 
Today I did Pyramid Upper Body and had a good workout. I was a little worried about this one doing the whole thing but I took breaks when I needed and went really light.

All reps are 12/10/8/10/12

Chest Flyes/Chest Press - 10's/12's/15's/12's/10's

Pullovers/Double Arm Rows - 10's/12's/15's/12's/10's

Bent Over Lateral Raise/Lateral Raise/Front Raise - 1's/3's/5's/3's/1's

Kickbacks/Overhead Extension - 1's/3's/5's/3's/1's (for Kickbacks) 10/12/15/12/10# (for Overhead Extensions)

Hammer Curl/Traditional Curls - 8's/10's/12's/10's/8's

Bicep work is a killer no matter what weights you use. I know I'll be feeling that one tomorrow.

I did most of the Ab work but stopped at the inverted pikes. No thank you, not yet anyways.
 
Hi girls!;)

I just finished today's workout and will now check in.

Here's today's workout:

Les Mills Combat- Extreme Cardio Fighter (Combat 60)= 53 Min
MV= 7.50
CB= 543

Les Mills Combat- Lower Body Lean Out= 30 Min
MV= 8.0
CB= 328

Total calories burned= 871:cool:

Debbie-Wow, you did PUB today, that's a killer. I need about 3 to 4 days after that workout to recover because I'm beyond DOMS its so bad. Yes it tends to kill my bi's and chest if I recall its the one cathe workout that is guaranteed to humble anyone every time regardless. Its a take no prisoners workout but so good too. It makes you realize that yes lower weights pyramid style can do you in. I first did this one after finishing STS and thought oh no way I will need to go heavier, LOL boy did I learn. Take care after that toughie and don't do weights the rest of the week and some advil and a warm bath might not be amiss either. Well done girlfriend once again you show us you are awesome as always. ;)

That's it for me today girls. These summer hot temps are kicking my MS butt. Have a blessed & awesome day.

Hugs and blessings to everyone!;):D

Nora
 
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Today was cardio and I did the Candace mix I made this week. I had a great workout but this one is long. I thought it was 54 minutes but it turned out to be 62 minutes, but that's ok. It was awesome and I did really well with it. I ran 2 miles within the first half hour of this workout. I actually thought my treadmill was keeping track incorrectly, but it seems like it's just fine. I still don't believe I did that.

I mixed Candace's Run Fit workout with her Cardio Coach #6 workout, this is what the workout consisted of:

CC #6 - Warmup - 5:30 minutes
CC #6 - Steady State - 3:30 minutes
CC #6 - Challenge 1: 5 – 1 minute level 3 sprints; 1 minute rest
RF - Recovery & Steady State – 10 minutes
RF - Challenge 2: 3 – 2 minute tempo runs, 2 minute rest
CC #6 - Steady State – 3 minutes
CC #6 - Challenge 4: 3 – 2 minute level 2 & 3 hill climb, 1 minute level 4 sprint; 2 minute rest
RF - Cool down – 6 minutes

It was fun!

CARDIO STATS:
66 minutes total
5 minutes below zone
24 minutes in zone
39 minutes above zone
564 calories burned
3.8 miles traveled

Wanted to get to 4 miles but I'm happy with 3.8.

Nora - Thanks! I'm sore in my upper body but not as bad as usual. I think that L-Glutamine that I've been taking is helping with my recovery. I'm glad because although I like to be sore, the soreness tends to aggrevate my shoulder/upper back area. So far so good. I'm having some killer workouts this summer. Last summer I was in so much pain I hardly worked out at all. Life is good! :) You had a great workout as well! Good for you, you keep going no matter what! You are my inspiration!
 
Good Morning,

I didn't feel up to running this morning I was up during the night with hip and knee pain and my stomach was knotted up so I ended up going for a 2.16 mile walk and I so wish I would have done it earlier its already 80 degrees outside and the humidity sucks. I will do a stretch later legs and shins need it.

Debbie-awesome job on your workout and I am glad to hear that supplement is helping you, doesn't it feel great getting back into the swing of things?

Nora-I should think of you everytime I want to not workout because of pain or heat because you have to put up with it everday and always rock out and awesome workout.
 
Hi girls:D

Happy Friday girls! I just finished today's workout and will now check in.

Here's today's workout:

Les Mills Pump- Pump 'n Shred = 48 Min
MV= 6.50
CB= 426

Les Mills Combat- Shock Plyo HiiT2= 30 Min
MV= 10.0
CB= 410

Total calories burned= 836;)

Roxie- I know what you mean about the heat and how that really can mess with doing workouts, its no fun. Great idea switching things up from a run to a walk because of the heat. There's no shame in modifying things at all and especially because of the heat or pain, which you should modify for those things. You did great with your walk today and later I'd definately do that stretch. I'd suggest one from Cathe's Stretch Max, or perhaps KCM's Bootcamp Stretch section, the long bonus one that is awesome. Great job today and way to go!!!;)

Debbie- Fantastic workout today for you, wow! I love the mix of RF and CC you made what an awesome combo. Excellen workout today you are a champion, you go girlfriend!;):D:cool:

That's it for me today and I plan to take Saturday off from working out but will be back on Monday for our check in. Have a wonderful and blessed weekend. ;)

Hello's and waves to Chris and Belinda wishing you the best.

Hugs and blessings to all!;):):cool:

Nora
 
Good Morning,

I did High Step Circuit today. We are headed to the lake this afternoon if the weather cooperates.

Nora-awesome workouts.
 
So sorry , I've been a bad checker-inner this week! Again!

Just a lot of crap going on, as usual! :eek:

Nothing extreme, just busy kids, my mom needing ride to the doctors, the heat!, trying to plan a vacation with no money! :confused:

We are on vacation next week and ALWAYS go away, but not this year. It just isnt' going to work out. we're broke. I feel depressed about it too. It's nice to get away, ya know? Oh well. there are worse things, I know.

I also dealt with a 2 day migraine this week and had to go into work for a mandatory meeting...

blah blah blah

mostly kept up with my workouts, just not on my migraine day

To shake things up I did Meso 2 weight work this week for upper body. ANd for lower body I did butts & guts premix.

Today I did Xtrain All Out Low Impact HiiT Standing & Disc + Core #1. Also did abs 3 times this week! My abs are SORE!!!!

Nice to see you girls keeping up with your workouts as usual!!

Debbie, getting into the weight work!!!

Nora, consistant even though you aren't feeling great. Is it hot in Washington state too? My brother is vacationing in Vancouver this week.

Roxie, you are getting in quite a variety of stuff. Are you doing a rotation? ..
 
Good Evening,

Chris-the trainer I had last summer made up and 2 workout 8 week rotation with a whole bunch of different exercises and I do whatever she doesn't have sometimes its more wt days others are more cardio days always a HiiT day and a circuit day.
 
Good Morning,

I did a much needed stretch today and I will probably do another one later. We are trying to decide if we should go to the lake today its suppose to storm again.
 
Good Morning,

Today was Week 4 Workout 1 of trainers rotation and it was a HiiT workout:

Bicycles 50 reps
Forward, Side, Curtsy Lunges 10 each on both legs 60 total
Jump Rope or Jacks 100 reps misread and only did 50
Decline Pushups 12 (feet on bench) I used the high step bench to unstable
Squat Jumps 15 reps
Tuck Jumps 15 reps
Repeat 3 times.

This was a tough one took me 18 minutes burned 138 cals.
 
Today I did Cardio Coach #3, I just wanted something short but intense. It took me a while to get my HR up today, not sure why? I did well with this workout. I then did the Yoga Stretch that I love so much by Karen Voight. My muscles are tight again.

CARDIO STATS:
42 minutes total
6 minutes below zone
16 minutes in zone
22 minutes above zone
356 calories burned
Almost 2.5 miles traveled

Roxie - You must be seeing some good results with those workouts. They look very intense!

Chris - Good seeing you check in! Missed you!
 
Hi Girls;)

I just finished today's workout and will now check in.

Here's today's workout:

Xtrain D7 Premix#2 Low Impact HiiT+ Burn Set Chest= 53 Min
MV= 7.50
CB= 543

Les Mills Combat- Combat 30 Live= 34 Min
MV= 7.50
CB= 348

Total calories burned= 891;)

That's it for me today girls I'll see you all at tomorrow's check in. Have a great day!;):):cool:

Hugs and blessings:D:cool:

Nora
 
Hi Girls!

No workout for me today. I'm on "vacation" starting today, but we're not going away. can't afford it.

I'm going to try to fit in some cardios this week, but mostly going to take it as a rest/recovery week. Haven't done that in a while. And want to focus on family time.
 
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