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Strength
Okay.. I guess its time for a fitness log.
I don't know why I put this off, but I found a site that describes what I do. I workout at home as this fits with my lifestyle and the two ladies in my life. My daughter and my roommate that I work with, that has down's syndrome. With two jobs.. working at home with tapes is my poison of choice :-) I know many don't think that you can get a good workout unless you are at a gym.. ..but after these months of watching my sister I know that isn't true. SO.. Here I am :-) I will be posting my next four week rotation shortly. Nedra |
Hey
Checkin' out some gym logs... :wave:
Working out is working out, gym or no gym! It seems like you're getting quite a workout. Don't let anyone tell you otherwise! Great progress; Keep up the good work! :thup: -Michelle |
Hi there Michelle!
I guess its because I read on the Firm and the Fit Prime forums about Husbands that have watched wives sweat it out for months doing it this way..then denigrate it.
On the other hand I worked with a personal trainer once that said that he knew "firmies" when they came in because they had such good form... but its good to see you hear. In the morning I do Super Sculpt and Scuplted abs hips and thighs... If I have time for more I will throw upper body in. Before I go much further with this I need to just post again the story of a man I knew as a patient I worked with once. Because of the sort of facility that he was in and the fact that he was about the worst "flight risk" patient we had ever seen getting out of his ROOM was not possible, let alone allow him up to the weight room in another building on the site. But this man had the most incredible body I have ever seen.. From THOUSANDS AND THOUSANDS of pushups and squats he did daily. He would do hundreds of each..and then rest for a couple of hours, then do it again. And that is all he had been doing at least for the year previous to that in another facility he was staying in at the time. I literally was telling the RN that I worked with to put her tongue back in her mouth and close it when the guy was in our office having any sort of exam. It was that rock hard and defined. I know many of the "rules' that we read..but I realize WHY many of the rules are made the way that they are... however... Rules are always meant to be bent.. or even broken if the result you want is different.. Okay Tomorrow I will have a better idea of what I am doing next time. I will be adding a FitPrime tape and a Cathe DVD to my collection.. that may help with what I am doing.. I hope so. I hope they are as "heavy' as I am looking for. Till tomorrow! Poofie! |
the workouts from today !
FIRM - Sculpted Buns, Hips & Thighs (SBHT)
-------------------------------------------------------------------------------- Series -- FIRM Parts Formerly -- Lie Down and Workout (LDWO) Lead --- Tracie Long Parts from -- Hare, Tort Category --- Sculpt, Lower Body Floorwork Breakdown -- abs(14), lower floorwork(16.5), stretch(3.5) = 34 min Equipment -- ankle weights, dumbbells, floormat The Workout ~Abs -Tort ~Pelvic contractions ~Abs ~Tablework R -Hare ~Leg lifts R ~Inner thigh lifts L ~Abs -Hare ~Bridge -Hare ~Tablework L -Hare ~Leg lifts L ~Inner thigh lifts R ~Abs -Hare ~Stretch -Hare |
Okay..Also Super Sculpting
Series -- Super Shapers (1999)
Lead --- Carissa Foster, Dale Brabham, Jennifer Carman, Nancy Tucker Category --- Sculpt / Total Body Weights, or Full Dumbbell Breakdown -- warmup(4), upper weights(19), lower weights(19), abs(3), stretch(3.5) = 49 min Equipment -- ankle weights, barbell, dumbbells, short step, tall step, 2x4 board, dowel, floormat The Workout ~Warm-up & stretch ~Lat rows ~Bicep curls ~Lat rows ~Bicep curls ~Pushups on TALL BOX ~Upright row ~Militaries ~Bicep curls ~Upright row ~Militaries ~Bicep curls ~Lat rows ~French press ~Tricep dips on TALL BOX ~Posterior delt flyes ~Pushups on TALL BOX ~Squats ~Plies ~Glute lifts ~Lunges ~Curtsy dips ~Cross lunges ~TALL BOX Leg press ~Militaries ~TALL BOX Leg press ~Upright rows ~Militaries ~Anterior delt lifts ~Lateral delt lift ~Upright rows ~Militaries ~Anterior delt lifts ~Lateral delt lift ~Good mornings ~Lat rows (seated) ~Good mornings ~Lat rows (seated) ~Posterior delt flyes ~Rhomboid pinches ~Pushups on TALL BOX ~Triceps dips on TALL BOX ~Lat rows R ~Bicep curls ~Lat row L ~Dips ~Squats ~Lunges R ~Squats ~Lunges L ~Squats ~Inner & outer thigh ~Squats ~Abs (use BOX) ~Stretch |
And Lastly :-)
Series -- FIRM Parts
Lead --- Deprise Brescia (host), Janet Jones-Gretzky, Jayne Poteet, Sandahl Bergman, Susan Harris Parts from -- Vol 1-6 (except Vol 5) Category --- Sculpt, Upper Body Breakdown -- warmup(6), upper warmup(5), upper weights(21), stretch(3) = 40 min Equipment -- dumbbells, tall step, 2x4 board, floormat The Workout ~Warm up -V3 ~Stretch -V2 ~Tricep/bicep lunges -V2 ~Triceps kickbacks ~French press ~Militaries ~Upright rows ~Militaries ~French press ~Triceps kickbacks ~Lateral delt flyes ~Militaries -V4 ~Lat rows ~French press ~Pushups ~Pec flyes -V1 ~Lat rows -V3 ~Posterior delt flyes ~Lateral delt flyes -V4 ~Anterior delt lifts ~Plie w/ uprights rows & bicep curls ~Triceps kickbacks -V6 ~2 arm lat rows ~Posterior delt flyes ~Lat rows R -V2 ~Pushups ~Lat rows L ~Pushups ~Single arm french press R -V3 ~Militaries -V1 ~Flex delt flyes ~Bicep curls ~Single arm french press L –V3 ~Pushups ~Pec flyes -V2 ~Ribcage pullovers ~Pec flyes ~Ribcage pullovers ~Stretch -V3 |
Yes
I really did all those this morning..
Tomorrow morning I am planning on The Hare and Standing Legs.. I might get in a few minutes of Fat Blaster too. for a more aerobic day. Well Except for the standing legs .. where by the time I make it to the ends I am screaming curse words to Jayne Poteet :-) Laters! Poofie! |
Well..
I did my planned workout today..
Even though I was having a few fun abdominal cramps today The description of Standing legs is as follows. Series -- FIRM Parts Lead --- Salina Bartunek (host), Janet Jones-Gretzky, Jayne Poteet, LaReine Chabut, Sandahl Bergman, Susan Harris Parts from -- Vol 1-6 Category --- Sculpt, Lower Body Breakdown -- warmup(7.5), lower weights(30), stretch(4.5) = 45 min Equipment -- ankle weights, barbell, dumbbells, tall step, chair The Workout ~Warm up -V2 ~Stretch -V6 ~TALL BOX leg presses (no weights) -V3 ~TALL BOX leg presses ~Fast squats -V3 ~Squats with bicep/ triceps ~Fast leg abduction ~Fast squats ~Squats with bicep/ triceps ~Fast leg abduction ~Squats with militaries -V3 ~Lunge- squat combo -V4 ~Kneelifts with militaries -V3 ~Hyperextensions & dips R ~Leg abductions with flex delt lifts & bicep curls R ~Max squats ~Hyperextensions & dips L ~Leg abductions with flex delt lifts & bicep curls L ~Max squats ~TALL BOX Step down leg press R -V5 ~Squats ~TALL BOX Leg press R ~TALL BOX Step down leg press L ~Squats ~TALL BOX Leg press L ~Lunges with light weights -V1 ~Heavy lunges with delts & biceps ~Dips & hyperextensions -V4 ~Leg abduction with flex delts flyes ~Squats with militaries ~TALL BOX Leg press R -V6 ~Calf pumps ~TALL BOX Leg press R ~TALL BOX Leg press L ~Calf pumps ~TALL BOX Leg press L ~Rhomboid pinches ~Squats & hoversquats on TALL BOX -V6 ~Stretch -V5 Its probably one of the toughest workouts I do.. . No.. right now its THE toughest. I use my 20 pound barbell with 2 1/2 pound plates, 5, 8 and 10 pound dumbells at this point to do the exericse.. Poofie! |
And I also did "the Hare"
Series -- Cross-Trainers (1994)
Lead --- Tracie Long Category --- Cardio + Sculpt / Hare Breakdown -- warmup(7), cardio(17.5), 4-limb(4.5), triceps(1.5), leg press(3.5), abs(6.5), lower floorwork(15), stretch(3.5) = 62 min Equipment -- ankle weights, dumbbells, short step (4"+), tall step, floormat The Workout ~Warm-up & stretch ~SHORT BOX Waltz (3 min) ~4 limb aerobics w/ flex delt flyes & bicep curls ~SHORT BOX Tango (3 min) ~TALL BOX Leg press L&R ~SHORT BOX Paso doble (2 min) ~4 limb aerobics w/ upright rows & triceps kickbacks ~SHORT BOX Swing (2 min) ~TALL BOX Leg press L&R ~SHORT BOX Cha Cha (2 min) ~SHORT BOX aerobics ~Triceps kickbacks ~Tablework R ~Leg lifts R ~Inner thigh lifts L ~Abs ~Bridge ~Tablework L ~Leg lifts L ~Inner thigh lifts R ~Abs ~Stretch I had thought about changint it to "Total Body Shaping mix".. but I can be a dork.. and I Misplaced the tape.. I found it AFTER the work out.. so this is a good thing as I plan it for my next rotation ON the hare.. I use 4 pound, 5 pound, 12 pound and 15 pound dumbells as well as 5 pound ankle weights. I am hoping to get all my plates and my other star lock dumbells from my ex.. that will help with my needing to up my weights on my exercises. I also want to get 10 pound ankle weights with the bars you can take OUT of the weight set.. with velcro.. so I can move fast enough for these workouts. I know that I am using TT, TT2, Total Body shaping mix, Standing legs and upper body.. and the new tape hopefully from Fitprime and the DVD from Cathe that is slow and heavy with divided upper and lower body.. And.. I will add a bit of leslie Sansone this time. I am still working out the details. Poofie! |
Today I ended up switching
Due to brain freeze what I was actually going to do... but that is okay :-)
Today I did Firm Strength, Upper Body and Ab sculpt. The details will follow. I have done my measurements. Here are the ones from when I first measured before my birthday. Opps... I guess the date was Nov 2. Neck 14 1/4" Upper Chest 37 1/2" Bust 41" Lower Chest 37" waist 35 1/2" abdomen 45 1/2" hips 45" Thigh 25" knee 18" calf 16 1/2" ankle 9 3/4" Upper arm 15" elbow 12 1/4 midarm 11" and wrist 7" Okay..and then from today. Neck 13 5/8" upper chest 35 7/8" Chest 38 3/4" Lower chest 34 7/8" waist 33" abdomen 43 1/2" hips 43 1/2" thigh 22 1/2" knee 16 1/4" calf 15 1/2" ankle 9 1/2" upper arm 14 1/4" elbow 11 1'2" mid arm 10 1'2" wrist 6 1'2" but I will tell you over the weeks.. its an up down up down sort of measuring thing.. Some of those measurements are UP from last week.. its just too strange. I am used to a more steady progression! Poofie! |
Ab sculpt description
Series -- Body Sculpting System (2002)
Lead --- Lisa Kay Category --- Sculpt, Abs Breakdown -- warmup(5), abs/core(17), stretch(3) = 25 min Equipment -- dumbbells, tall step, floormat This is a rather easier tape than scuplted abs hips and thighs..but still has some good intense moves and does focus a bit more on Spinal erectors. Poofie! |
Firm Strength
Series -- Cross-Trainers (1995)
Formerly -- StrongBody (SB) Lead --- Pam Cauthen Category --- Cardio + Sculpt / Tortoise Breakdown -- warmup(5), cardio(10), weights(32), abs(6), lower floorwork(2), stretch(3) = 57 min Equipment -- ankle weights, barbell, dumbbells, short step, tall step, floormat The Workout ~Warm-up & stretch ~4 limb aerobics w/ flex delt flyes, biceps curls ~Lunges R ~Dips R ~Squats ~Lunges L ~Dips L ~Pushups ~French press ~Pushups ~French press ~Jumps ~Triceps kickbacks ~TALL BOX Leg press R&L ~Squats ~T bar lat rows ~Biceps curls ~T bar lat rows ~Lat rows (double arm) ~Low impact aerobics ~TALL BOX Leg press R ~Dips R ~TALL BOX Leg press L ~Dips L ~Lat row L ~Upright row ~Lat row R ~4 limb aerobics w/ militaries & tri kickbacks ~Plies w/ biceps curls & upright rows ~4 limb aerobics w/ militaries & tri kickbacks ~Basic training ~Squats ~Basic training ~Squats ~Lateral (straight) delt flyes ~Anterior delt flyes ~Militaries ~Inner thigh lifts R ~Head bangers (supine French press) ~Abs w/ ribcage pullovers ~Abs ~Inner thigh lift L ~Abs ~Stretch I used 4 lb, 5 pounds 8, 10 12 and 15 pound dumbells. I also used 5 pound ankle weights ( I still wanna get the better 10 lb ones.. next up in 2003!) and My 20lb barbell with 2 1'2lb plates |
And upper body
I believe I have already posted what that entails.
I upped the weight for a few exercises.. like the flies to 10 and 12 lbs..and stuck with my 15 for lat pulls. :-) I wanna get rid of the "grandma arms"!!!! Poofie! |
Rest day
Today is an official rest day.
Tomorrow is the Tortoise and at least scuplted abs, hips and thighs. Poofie! |
The Tortoise specs.
Series -- Cross-Trainers (1994)
Lead --- Tracie Long Category --- Cardio + Sculpt / Tortoise Breakdown -- warmup(7.5), abs(6.5), pelvic floor(1.5), cardio(13), weights(25.5), stretch(5) = 61 min Equipment -- barbell, dumbbells, short step, tall step, floormat The Workout ~Abs ~Warm-up & stretch ~Squats ~Militaries ~TALL BOX Leg press R ~Militaries ~SHORT BOX Cha cha (2 min) ~Squats ~Upright rows ~TALL BOX Leg press L ~Upright rows ~Plie squats ~SHORT BOX Tango (2.5 min) ~Lunges R ~Bicep curls ~Lunges L ~Bicep curls ~SHORT BOX Waltz (2 min) ~Dips R ~French press ~Dips L ~Stretch ~SHORT BOX Charleston (2.5 min) ~TALL BOX Leg press R ~Lat row R ~Triceps kickback ~Bicep curls ~TALL BOX Leg press L ~Lat row L ~Triceps kickback ~Bicep curls ~SHORT BOX Cha cha (2.5 min) ~Pushups ~Pec flyes ~Pelvic contractions ~Abs ~Stretch I had a hard time with the aerobics again today, its like I am a total klutz!!! but I did keep going. I also did sculpted abs hips and thighs and upper body. Just felt "weaker" in general. Poofie! |
Your know your a "firmie" or "FitPrimer" when
the most exciting event that you had is that you recieved an email from Tracie Long the "iron maiden" herself about your order of a new tape :-)
Yes.. even Marlei got excited about that one line email :-) Nedra |
Well today was sort of an Iron maiden workout
I did super Scuplting, with my 5 pound plates on the barbell.
I also used my 15, 12, 10, 8, 5 and 4 pounders. I pretty much ignore the three pounders these days. I also did Standing legs,but I took the plates down to 2 1/2 pounds for that. I did ab scuplt and the three mile walk for the abs with Leslie Sansone.. and with all that lower body work..what I really feel is my triceps.. go figure! I bought some creatine today..I want to see if that will help me make any strides. Poofie! |
Today was a rest day
I will soon have the Cathe tapes and DVD. This is a good thing as her focus is different than The Firm and muscle confusion is a great thing.
I hope to be able to incorporate those later this week. However tomorrow I am doing total body shaping mix, Upper body, Sculpted abs hips and thighs and 30 minutes Leslie sasone. Stick with me here :-) Poofie! |
Today
I did Firm upper body, A 30 minute walk with Leslie, and Total Body shaping mix.
Specs for Total BFIRM - Total Body Shaping Mix (TBSM) -------------------------------------------------------------------------------- Series -- FIRM Parts Lead --- Allie Strickland, Dale Brabham, Heidi Tanner, Jennifer Carman, Nancy Tucker, Pam Cauthen, Tracie Long Parts from -- FB, MBS, FC, FS, SC, SS, SwW Category --- Cardio + Sculpt / Tortoise Breakdown -- warmup(6), weights(25), cardio(13), cooldown(3), lower floorwork(11), abs(4), stretch(4) = 66 min Equipment -- ankle weights, barbell, dumbbells, tall step, dowel, floormat The Workout ~Warm up- FC ~Stretch- MBS ~Impact aerobics- FB ~Squats- MBS ~Pushups ~Squats with bicep curls ~Pushups ~TALL BOX Leg press- SS ~Militaries ~TALL BOX Leg press ~4 limb aerobics- FS ~Plies with bicep curls & upright rows ~4 limb aerobics ~Lat row L&R- SwW ~Frech press ~TALL BOX Leg press R- FS ~Dips R ~TALL BOX Leg press L ~Dips L ~Impact aerobics- SC ~Dips & squats R- FC ~Hammer curls ~Dips & squats L ~Leg extensions R- FC ~Lat rows R ~Leg extensions L ~Lat rows L ~4 limb aerobics (march-march-triple)- SC ~Lunges with glute pinch R- FC ~Militaries ~Lunges with glute pinch L ~Bicep curls- SwW ~Triceps kickbacks ~Flex lateral delt lift ~Low impact aerobics ~Inner thigh lift R- FS ~Headbangers (supine French press) ~Tablework- FC ~Abs- FS ~Inner thigh lift L- FS ~Abs- MBS ~Stretch FC ody shaping mix as follows :-) I took my Creatine and I don't know if its part of why I am really having the fuzzy brain today.. I just wish my body would feel free to dip into the fat for the glucose ;-) Oh well! It was a good workout.. I feel proud of myself Nedra |
Wow.. I guess I was so depressed yesterday
Or just the server was acting up enough I didn't put down my workout.
I did Firm tough tape 2 and 1/2 Standing legs. I also did ab sculpt.. I was tired and just had a hard time moving Today I did Tough Tape ( that would be the first one) and upper body, Scuplted abs hips and thighs and a 30 minute walk with Leslie. I have upped weights on some exercises and plan to get some 5 pounders this week to up on deltoids slowly :-) Nedra |
Well
Because I got the Cathe DVD in the mail yesterday..
Starting tomorrow I have planned a different schedule for what I am doing. On Friday and Tuesday. I will do part two in the early morning, then when the girls leave I will do Firm total body shaping mix and a 30 minute walk with leslie. On Saturday and Wednesdaywill do part one and Scuplted abs hips and thighs and a 30 minute tape with Leslie. On monday and Thursday I will do part three and super scuplt and a 30 minute walk tape. I think that should do great things! I did the legs part with Cathe today to try and "break" in I didn't do as many reps on many things and dropped weights down to get used to how she moves. It should b e interesting to use as heavy as I am I did put 10 more pounds on the barbell to start. Poofie! |
I did another really great workout
But I will admit that I did some just beginning weights this morning for Cathe.
I didn't know how I would do..but on many of them I can go up a pound or two. ( deltoid work) She does a compound clean and press I really love. The Total body shaping mix went well...and did the abs and Leslie..all in all I feel good today. Nedra |
Wow!!!
I am impressed. I just found your gym log. You are awesome with your workouts. I too work from home office and can workout whenever I see fit. I have readjusted my workout routine as I am halfway thru my second challenge. I have decided to not do the pyramid method as recommended by Bill Phillips. I am now doing 4 sets of 10 each of muscle groups with highest weight that I used doing pyramid. So now instead of say for instance shoulders 12 reps of 5# 10 reps of 8# 8 reps of 10# 6 reps of 15# 12 reps of 10# 12 reps of 10# (different exercise but same muscle group) I am now doing 4 sets of 10 each for every muscle group. My workout was awesome this morning, I hope I can walk later, my legs feel like lead right now! HN |
Hi HN
I decided a gym log would be a good way for me to really start focusing on that and giving when I up weights ect..
I am impressed with your pyramid. As Cathe says YOU listen to your body and what you think you need :-) Nedra |
Well I listened to my advice to Carol
And I didn't compare what I can do to Cathe and crew.
I took out my five pound plates and that is what I used for the barebell during the leg workout today. I also stuck with 8's and 10's right now for lunges without the barbell and other such exercises. with cathe. I will make much faster progress that way :-) I also did sculpted buns, hips and thighs. I still like the firm for floor work over what I have with Cathe.. and I did 30 minutes with Leslie walking.. gotta love that woman..even if your doing pretty well you can work up a sweat with her tape without killing yourself. Off to have a bit of fun today! Nedra |
Official
Let those muscles rest day :-)
tomorrow I will be hitting my back and biceps as well as a session with one of the firm tapes.. gotta look at my schedule to see which... and of course 30 minutes of Leslie Sansone! :daizy: Nedra |
good workout
I had a great workout.
Super scuplt went better than I have ever had it go before. I bought some sixes the other day so that I can move up on deltoid work.. going from 5's to 8's is too big a jump all at once for me. The 6's actually came in handy when for a lark I just decided to do half of Firm Upper Body. I used them on a couple of standing deltoid sets and a set of Triceps kick backs. Today was the first day I did Cathe back, biceps and abs. I took the weight still lower just so I can get used to the workout today. She did do some good spinal erector stuff after the abs. I am feeling it in the lower back. I also did a 30 minute walk away the pounds... so I am good to go for the day! Nedra |
Well
I did my Firm Total Body Shaping mix..but had a hard time at some of the aerobics part..
Like I couldn't get enough air today.. actually Leslie was harder that way than usual. I also did my Chest, Deltoids and triceps work. That went a bit better. I went up a little on some of the sets.. so that is progress I also got The firm Tough Aerobics and it looks to be a great tape. Hope you all have a healthy Fit day! Nedra |
Looks like you are organized, on track and consistant! Way to go! You will have great health in no time!
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You make me tired just reading your gym log. You go girl!
HN |
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