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Old 09-07-17, 05:28 PM  
horusosiris
 
Join Date: Mar 2008
Location: Never Never Land
I did Core today. I enjoyed it and I too was glad that it was 30 minutes. 30 minutes of Ab focused work is always enough for me. I am looking forward to the shoulders and arms workout tomorrow.
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Old 09-07-17, 07:16 PM  
monterey vidiot
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Location: Monterey County, California
Quote:
Originally Posted by horusosiris View Post
I did Core today. I enjoyed it and I too was glad that it was 30 minutes. 30 minutes of Ab focused work is always enough for me. I am looking forward to the shoulders and arms workout tomorrow.
Me too. I've been doing Rock-a-Bye Beast at bedtime. 5 min stretch, very soothing.
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Old 09-07-17, 07:49 PM  
macska
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Originally Posted by monterey vidiot View Post
Me too. I've been doing Rock-a-Bye Beast at bedtime. 5 min stretch, very soothing.
Thats a good idea!
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Old 09-08-17, 08:10 AM  
momofcha
 
Join Date: Nov 2001
Location: Illinois
I am still sore from the Leg workout!! Today was arms/shoulders and I love working those body parts. I thought this workout was decent, but he talks A LOT. So much downtime while he talked. Being the first time through I don't think I lifted heavy enough, but with some of the moves I was afraid to in fear of tweaking my shoulder. Once I get the workout sheets and keep track of my weights I think I will like this more.

Any other thoughts?
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Old 09-08-17, 11:19 AM  
macska
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I again liked shoulders a lot today. I did modify and used my bands since I already had a rotator cuff surgery... If you have shoulder issued the band work wonderfully. Yes, he does talk a lot and today we had longer breaks, but still it was absolutely fine with me.
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Old 09-08-17, 12:22 PM  
monterey vidiot
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I again liked shoulders a lot today. I did modify and used my bands since I already had a rotator cuff surgery... If you have shoulder issued the band work wonderfully. Yes, he does talk a lot and today we had longer breaks, but still it was absolutely fine with me.
I'll try the bands next time. I've had rotator cuff issues in the past.
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Old 09-11-17, 11:38 AM  
Kathy G
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Below is A Week of Hard Labor Core - 30 Minutes - Equipment: light dumbbell and mat plus optional pull up bar:

Super Set 2 Rounds
-Plank Combo
(Side, Up, In)
-Hanging Bent Knees
side to side

Super Set 2 Rounds
-Low Plank Hip Dips
-Side Plank Crunch Hip
Tap

Triple Set
-Russian Twist
-Extension Twist
-Extension

Single Set 2 Rounds
-Clock Raise
- High Plank
Super Set 2 Rounds
-Hanging Leg Raise
-Core Combo
(Oblique / Bucket Drop)

I did this last week. You're basically alternating a plank move with an abdominal move. Overall thoughts were that it was an intermediate workout that was pretty good. If you do Cathe abs, this may be too easy, lol!

Kathy
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Old 09-11-17, 11:49 AM  
Kathy G
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Join Date: Nov 2001
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A Week of Hard Labor Shoulders and Arms - 44 minutes - Equipment: medium, heavy, super heavy dumbbells + bench or stability ball:

Giant Set:
Lateral Raise-20 reps
Front Raise-20 reps
V Raise-20 reps
Reverse V Raise-20 reps

Progressive Set - 1 to 6 Reps:
Hammer Curl to Rotating Press (1,1,2)

Super Set:
Inc V Curl-10 reps
Inc V Curl-8 reps
Inc V Curl-6 reps
Half Circle-10 reps
Half Circle-8 reps
Half Circle-6 reps

18" Bicep Curls - 6 reps normal, 6 reps wide, 6 reps wider:
Lower Half
Upper Half
Full Range


Super Set:
Skull Crusher (1,1,2)-6 reps
Skull Crusher (1,1,2)-6 reps
Rear Fly-15 reps
Rear Fly-12 reps

Super Set:
Left Arm
Kickbacks-30 seconds
Right Arm
Kickbacks-30 seconds

Tricep Push Ups-30 seconds
Tricep Push Ups-30 seconds

Overall, a very good workout. I got a little mixed up with the cueing on the second "progressive" set but next time I'll know what to do. Sagi was "coaching" a backgrounder and even he was confused, so I don't feel bad, lol. I liked that I felt worked out after but not spent. Maybe I need to go a little heavier next time!
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Old 09-11-17, 11:53 AM  
horusosiris
 
Join Date: Mar 2008
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Quote:
Originally Posted by Kathy G View Post
A Week of Hard Labor Shoulders and Arms - 44 minutes:



Overall, a very good workout. I got a little mixed up with the cueing on the second "progressive" set but next time I'll know what to do. Sagi was "coaching" a backgrounder and even he was confused, so I don't feel bad, lol. I liked that I felt worked out after but not spent. Maybe I need to go a little heavier next time!
I too became a bit confused with the cueing in Shoulder and Arms. Shoulder and Arms was a very good workout and yes "worked out but not wiped out."
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Old 09-11-17, 11:57 AM  
Kathy G
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Join Date: Nov 2001
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A Week of Hard Labor - Total Body - 50 minutes. There are only 5 moves in this workout with a variation on 3 moves on the Down the Ladder segment - Equipment: Light and Medium dumbbells:

Up the Ladder - Reps are 1 - 8 (but starting on #5, you go down for a count of 5, for 6 you go down for a count of 6, etc. until you reach #8)

Deadlift
Bent over Double Arm Row
Decline Push Ups
Lateral Raise
Combo Move - (squat, hammer curl, squat, shoulder press)

Down the Ladder - Reps are 8 - 1 (but starting on #3, you hold until Sagi says so, lol)

Combo Move - (squat, hammer curl, squat, shoulder press)
Front Raise
Close Grip Push Up
Bent Over Double Arm Row - palms front
Deadlift

I have to say that I really enjoyed this workout. Lots of repetition and the pacing is a little all over the place on the down the ladder segment but the next time I do it, I'll go at my own pace and "catch" up or "slow down" as needed.
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Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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