Today's Workout: Shoulders, Biceps & Triceps

   I would LOVE Kelly Ripa's arms!

Today I worked my Biceps, triceps and shoulders. I love working my "beauty" muscles : ) My triceps tend to not burn too bad but when they fatigue they just totally stop working. That almost happened today but I avoided it. I am on day 12 without a rest and it's showing. Tomorrow I have kickboxing on schedule then I get Sunday off, yippee! According to my calorie calculator, I burned 2903 calories this week, just during my workouts. Yeah!


Exercise                                                                  Weight    Reps

Standing Barbell Front Press- warm-up                     27           12
Standing Barbell Front Press - warm-up                    36           12
Standing Barbell Front Press                                     45             7
Barbell Curl                                                               35             7
Flat Bench Tricep Extensions (dumbbell)                 16             7
Standing Barbell Front Press                                     45             7 
Barbell Curl                                                               35             7
Flat Bench Tricep Extensions (dumbbell)                 16             7
Standing Barbell Front Press                                     45             7 
Barbell Curl                                                               35             7 
Flat Bench Tricep Extensions (dumbbell)                 16             7 
Standing Barbell Front Press                                     45             7 
Barbell Curl                                                               35             7 
Flat Bench Tricep Extensions (dumbbell)                 16             7 
Seated Lateral Raise (dumbbell)                               12              7 
Incline Curls on Stablity Ball (dumbbell)                 16              7 
Seated Overhead Extensions One Arm (dumbbell)   13             7
Seated Lateral Raise (dumbbell)                                12             7
Incline Curls on Stablity Ball (dumbbell)                  16             7 
Seated Overhead Extensions One Arm (dumbbell)   13             7 
Seated Lateral Raise (dumbbell)                                12             7 
Incline Curls on Stablity Ball (dumbbell)                  16             7 
Seated Overhead Extensions One Arm (dumbbell)   13             7 
Seated Lateral Raise (dumbbell)                                12             7 
Incline Curls on Stablity Ball (dumbbell)                  16             7 
Seated Overhead Extensions One Arm (dumbbell)   13             7
Seated Rear Delts (dumbbell)                                    12             7 
Seated Concentration Curls (dumbbell)                    16              7 
Cross Body Kickbacks (dumbbell)                           12               7 
Seated Rear Delts (dumbbell)                                   10               7
Seated Concentration Curls (dumbbell)                    16               7 
Cross Body Kickbacks (dumbbell)                           12               7 
Seated Rear Delts (dumbbell)                                   10               7 
Seated Concentration Curls (dumbbell)                   16                7 
Cross Body Kickbacks (dumbbell)                           12               7 
Seated Rear Delts (dumbbell)                                   10               7 
Seated Concentration Curls (dumbbell)                   16                7
Cross Body Kickbacks (dumbbell)                           12               7

Nicole

A Peek into My Weight Workouts

If you've been reading my blog lately, you would know I am in the middle of the STS program. Many of you know of this program while some of you may not. It's like P90X on steroids. It is so much more complex and that is what I love! Cathe really put a lot of work into making a superior strength program for at-home workout enthusiasts. Here is a glimpse into my workout today, I hope it helps you better understand what I'm doing.

Click on Image to Enlarge:

To help you understand the chart a little easier I'll go over the workout sheet column by column.

Column 1: Obviously this is the exercise that is to be completed.

Column 2: This is your goal weight. Before you start the program you do a lot of prep by figuring out your One Rep Max. You then enter that 1RM into the STS system and it calculates your goal weight for each exercise in the STS program. It's a great tool!

Column 3: This is the actual weight you lifted for any given workout. Some days you're stronger, some days, not so much. Like those days you're coming off a flu for instance ; )

Column 4: This is how many reps you need to get in. If you find you can lift more or less than that, you need to adjust your weights. That last rep should always be a struggle.

Column 5: These are the reps you reached. Make sure they match the target reps and that you're struggling to get the last one in.

Column 6: Your one rep max (1RM) is the maximum amount of weight you can lift one time for any exercise. This was calculated at the beginning of the program.

Column 7: The % of 1RM is different for each mesocycle. The 1st Mesocycle you start out at 65% 1RM and end at 70% 1RM. In the 2nd Mesocycle you start out at 70% and work up to 80%. The 3rd Mesocycle you start out at 80% of your 1RM and end the program lifting 90% of your 1 RM for 8 reps. You will be amazed at the strength gains in this program. For an example, the last round I did, I started with 8 lb. dumbbells for my preacher curls and by the time I finished I was using 16 lb. dumbbells. The improvement is what matters, not the actual weight. For many 16 lbs. would be easy to start with but finishing the program lifting double the original weight is the real milestone!

Because I was sick for 2 days this week I had to double up 2 of my workouts to make up the difference. I did that today by also doing MMA: Boxing. I have a feeling my lats will be talking to me tomorrow : )

I hope this helps you better understand the process of STS and how beneficial it is. It is very planned out and detailed and that is the type of program I gravitate towards. I have a hard time just walking into a gym and lifting whatever, whenever. Even if you used the guideline of STS and used it at the gym, it would work wonderfully for you.

What kind of workout type are you? Organized, sporadic, rigid, freestyle, dedicated, etc.

Thanks for reading!

Nicole

Workouts in Review- Cathe's STS

Shock Training System

Well, it's been a month and I'm in love. With STS of course! Cathe has done it again and produced an exceptional program. Changes are appearing and I can't wait to reveal the results at the end of the program.

When I first got news of the STS program over a year ago, I wasn't sure what to expect. The one thing I did know is that Cathe had been thinking long and hard about this routine and was putting a lot of time and effort into it's perfection. As the details started to come out I knew I had to purchase the system. I actually bought the system over a year ago and waited patiently for it's release. I tried to distract myself with other programs all the while wondering when I would get the STS final product. Finally it came and I was smack in the middle of ChaLean Extreme. No worries, I finished that up and took a rest week then it was on to STS, yippee!!! It was worth the wait!

STS is based on 4 principles:

Periodization Is a way of planning, organizing and varying your training program over time to bring about optimal gains in your physical performance. Periodization programs have been shown to be most effective in improving muscular strength, motor performance,  lean muscle mass with reduced body fat. A most important aspect of periodization training is the planning of the recovery.

Muscle Confusion is really a training principle that creates variety in your training. The reason to use MC training protocol is because it prevents plateaus and keeps your muscles growing. Muscles become accustomed to a training program very quickly. We need to develop different exercises and perform a variety of sets and repetitions. This also helps to avoid plateaus and boredom.

One Rep Max is the maximum amount of weight you can lift one time for any exercise. The STS program allows you to find your 1RM so you can quickly and effectively determine the correct weight to use for each exercise. This is extremely important as it will allow you to obtain results both safely and quickly.

Progressive Overload is the gradual increase of intensity placed upon your body during a workout over a period of time. In order for muscle to grow you need to continually challenge it. Week 1 you are at about 60% of your 1RM and  every week you gradually increase your weights by about 5% so that by the time you finish the program you are at about 90% of your 1 RM.

The thing I appreciate most about this program is that there is a different STS workout for each scheduled weight training day. That's right, no repeats! For any of you out there like me that means no getting bored, yeah!

STS features 3 mesocycles each lasting about four weeks. Each mesocycle is designed to stimulate your muscles and body in a different way.  At the end of each mesocycle there is a one week active rest. I take the time to go walking and practice yoga. This program is simple in it's format and so easy to use. Each strength day I just pop in a new DVD and viola, a whole new workout. The bonus is that you can do the cardio of your choice so no boredom there either.

The program is laid out so that you finish in a little over 3 months.

Here is the basic rotation:

Mesocycle #1 rotates Chest, Shoulders and Biceps;  Back & Triceps then Legs for 4 weeks

Mesocycle #2 rotates Chest, Shoulders & Triceps;  Legs then Back & Biceps for 4 weeks

Mesocycle #3 rotates Chest & Back; Plyo Legs; Shoulders then Biceps & Triceps for 4 weeks

Remember you get a one week active rest after each cycle.

The Workout Manager

This program also includes a fantastic online Workout Manager. This priceless tool will help you track your rotations, weight, body measurements and help you find your 1RM. This tool is so great! You can also print out your workout sheets so you can keep track of the weight you use and how you feel during and after each workout. This is yet another part of the program where Cathe went all out. I love spreadsheets and organization so this was perfect!

If you want to invest in an at-home program that really works, invest in this one. It can be used in so many ways and for a long period of time. If you are serious about making a difference in your physique, GET THIS PROGRAM!

Workouts in Review- ChaLean Extreme (final update)

Well, I've finished ChaLean Extreme and the changes are great! After 90 full days, I managed not to substitute workouts aside from the ones that come with the system. More amazing than that, I never got bored! One change I would advise for anyone who wants to purchase the system, do abs on your weight days. The way it is written in the manual has you doing abs only one day a week and that is NOT enough. Also, you can add either cardio or yoga on the second rest day so that you get six days of workouts a week.

I was sorely mistaken in thinking that the Lean Phase would be easier. This was tough! I made vast improvements in strength during this phase. In the end I was doing most of the shoulder presses with 22 lb. dumbells, yikes! This phase is fatigue by 10-12 reps but the weight is HEAVY! I love heavy just remember, my heavy is not your heavy so don't get scared:)

Here is the rotation from weeks 9-12 of the Lean Phase:

Monday: Lean Circuit 1 (weights) + Extreme Abs- 54 minutes
Tuesday: Rest (I do yoga or cardio)
Wednesday: Lean Circuit 2 (weights) + Extreme Abs- 52 minutes
Thursday: Burn Intervals- 40 minutes or Get-Lean Intervals (deluxe version)
Friday: Lean Circuit 3 (weights) + Extreme Abs- 47 minutes
Saturday: Burn It Off or Fat-Burn Challenge(deluxe version) & Recharge- 45 minutes
Sunday: Rest

I purchased the Deluxe Kit which includes Fat Burn Challenge, Get-Lean Intervals and I've Got Abs. I like variety so this has turned out to be a good investment. I usually rotate them every other week.

Okay the real reason you're reading this,
Here are the stats:

Waist:  -2"
Hips:  -1-3/4"
Chest:  -1-1/2" (in a good way)
Thighs:  -3/4"
Weight: - 8 lbs.

Since I workout every day, I was happy with the inches & pounds lost. 

Click here to get yours today!
Click here to get your printable worksheets.

In conclusion, I have absolutely LOVED this program and would highly recommend it to anyone who wants to get in great shape!

*All the information presented on The Fitness Freak Blog is for educational and resource purposes only. It is there to help you make informed decisions about fitness training. It is NOT a substitute for any advice given to you by your physician.
Before adhering to any of The Fitness Freak's advice, information or recommendations, you should consult your physician. Please understand that you are solely responsible for the way information on The Fitness Freak blog is perceived and utilized and you do so at your own risk.

Workouts in Review- ChaLEAN Extreme Review (update#2)

Well, I've just finished month 2 of Chalean Extreme. The Push Phase is serious work! You push for failure by the 8th rep. I didn't know I could lift this much while having great form. I have 5 lb.- 25 lb. dumbells and I could use heavier ones for sure. 

In the Push Phase you work one body part at a time as opposed to the Burn Phase where you work upper and lower body at the same time. I enjoy working one body part at a time because I focus better. By the end of the month I was lifting the same if not heavier than Chalene. I increased my weight on most exercises by 25% which is great! Don't be afraid of the heavy weights!

One snag....or maybe two, my sister and her family came for a 2 week visit and Cadbury has solid milk chocolate eggs out for Easter. Cursed little things are bad, bad, bad. I sure noticed it when I did my measurements at the end of the Push Phase. All around I was the same as last month. I did do all of my workouts and ate well most of the time. I have found over years and years of doing this that I have to be spot on all of the time with my food or it all falls apart. Clean Eating is 80% of the solution and exercise is 20%. I cannot just workout and erase the bad food choices. Note to self, "Toss out the crap!" 

I guarantee that if I was 100% with my eating I would have been able to tell a difference in inches this month. I love these workouts and feel so much stronger. I can't wait to see what happens in the next and final phase.

On to the Lean Phase!!!

Workouts in Review- ChaLEAN Extreme Review (update)

Well, I've been working out with Chalene Johnson for about 30 days now and I have to say the changes are great! Chalene is really fun to workout with and I like the set up of the workouts. One change I would advise for anyone who wants to purchase the system, do abs on your weight days. The way it is written in the manual has you doing abs only one day a week and that is NOT enough. Other than that the rotation works perfectly for me.The first month focused on lifting as much weight as you can so that you are at failure by your 10th to 12th rep. 

Here is a sample of weeks 1-4 from the Burn Phase:

Monday: Burn Circuit 1 (weights) + Ab Burner- 48 minutes

Tuesday: Rest (I do yoga)

Wednesday: Burn Circuit 2 (weights) + Ab Burner- 47 minutes

Thursday: Burn Intervals- 40 minutes 

Friday: Burn Circuit 3 (weights) + Ab Burner- 47 minutes

Saturday: Burn It Off & Recharge- 45 minutes
Sunday: Rest

I purchased the Deluxe Kit which includes alternate workouts for Burn Intervals and Burn It Off. I like variety so this has turned out to be a good investment. I usually rotate them every other week.

Okay the real reason you're reading this,

Here are the stats:

Waist: - 1-1/2"

Hips: - 1-1/4"

Chest: - 1" (in a good way)

Thighs: - 1/2"

Weight: - 5 lbs.

I was actually surprised that my weight went down with all of the extra leg work that is in the first month, but I'll take it:) For someone who works out every day, I was happy with the inches lost. This month the focus is on lifting heavy so I'm anxious to see new changes.

Check back in 30 days for new stats!

Click here to get yours today!

Click here to get your printable worksheets.

Workouts in Review- NYC Body Sculpting Workout

What is it? A 53-minute, fast-paced, full body, circuit style toning workout. Kelly Coffey-Meyer instructs. Who is it for? Intermediate to advanced exercisers. Because the exercises are done fairly quickly, and the transitions are even faster, you need to have a good level of fitness. You will need two sets of dumbells, one lighter and one heavier (but both lighter than what you normally use), a step platform and a mat. What to expect: NYC is an acronym for "New You Coming." And that's a pretty accurate assessment for anyone who chooses to do this workout on a regular basis. It's a circuit workout, which means you are doing sculpting exercises at an aerobic pace. That way you tone and burn calories at the same time. It's a great approach for us females, who prefer not to bulk up while building muscle mass. After a quick warm-up, Kelly starts you off with standing exercises for your upper body, alternated with lower body moves that use the step. Then she moves you onto the step to work your chest and abs. Finishing up is some more ab work and a quick stretch (which isn't enough — you would do well to add a few extra minutes of stretching once you're done with the workout). There's a lot of variety to this exercise; you're doing something different every couple of minutes. You have to be quick to keep up, too — chances are you'll miss a cue or two the first couple of times you do this. Since it's faster than a traditional, static exercise routine, you'll want to use slightly lighter weights than normal, but don't worry about that — you will still feel these moves! There are a lot of different moves in here so it doesn't get boring. If you haven't got a full hour to work out, the workout is divided into shorter, pre-programmed options that have cute, coffee (or Coffey) inspired names: "Latte," "Cappuchino" and the like. This is a nice DVD to have if you have a short attention span and want a high-energy workout that sculpts as much as it makes you sweat. Click here for a clip.