Saturday, June 06, 2009

FireCrackin' Hot ~ Day 2


Hiddy HO!! I woke up singing this beautiful morning, ""good morning, good morning, good morning it's time to rise and SHINE!!!!"

Today it's Day 2 of our FCH and time to attack our UPPER BODY! I bet many of you are sore from your leg workout yesterday and I am too~ mostly in my upper butt/lowe back/hip region.
Day 2-FCH...SUPER detailed: "Upper Body, ABS and Intervals"

10 min
Warm up
r-bike

#1
Bench/Chest Press 3x10(buffing); 3x6 (boosting)
lbs.
95x10
115 x10
115x8
abs between sets of bench
2sets
Knee ups
30
25

#2
Pull ups 3x10(buffing); 3x6 (boosting)
Under hand x 10
20# assist x 10
inverted x 10
abs between sets of pull ups
2sets
Old school
60
45

#3
Flys 3x10(buffing); 3x6 (boosting)
10 x 10
10 x 10
10 x 10
abs between sets of Flys
2sets
Hanging
20
15

#4
Rows (buffing); 3x6 (boosting)
10 x 10
10 x 10
10 x 10
abs between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec

BURN OUT!
Push ups - military
2x15reps or failure
reps.
20
15+3 knees
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- BENCH :Then I head over to where I am going to do a little warm up for my first exercise. BENCH or Chest press: I start by doing a warm up set that I don’t count as a real set. Bar x20 reps and then stretch and maybe do a few more reps- It’s always good to be "lubed up".
· Set 1 of Bench: 95# x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do knee ups on the bench first: 30 focused in eccentric….then go right back to bench. Remember "I am buffing", so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Bench: 115# x 10 reps
· Set 2 of ABS: 25 knee ups- 15 to the front 5 each side
· Set 3 of Bench: 115x8…I died, so I didn’t make 10 reps. BUT that’s okayEXERCISE #2- Pull ups: I like doing these a variety of ways… starting with the hardest way first- full body weight. Then assisted and then some inverted ones.
· Set 1 of Pull ups: 10 reps..YAY!! that’s a good number for me!
· Set 1 of ABS: Old School sit ups x60 reps
· Set 2 of Pull ups: 20# assited x10…slow and controlled full stretch lifting my chest to the bar (think Proud Rooster)
· Set 2 of ABS: Old School x45 reps
· Set 3 of pull ups: Inverted x10 reps really focused on biceps—MY PIPES! Exercise #3- FLYS: you can do them as flat bench, incline or cable
· Set 1 of Flys (incline for me): 30 # dumbbells x10
· Set 1 of ABS: Hanging sit ups x25 reps
· Set 2 of Flys: 35’sx10
· Set 2 of ABS: Hanging sit ups x15 reps
· Set 3 of Flys: 35’sx10 EXERCISE #4- Rows- An important tip when doing these keep your chest lifted and squeeze your should blades together at the end of the movement...if you don’t have access to this machine you can do bent over rows with DB’s or a weight bar.
· Set 1 of Rows: 100x10
· Set 1 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs
· Set 2 of Rows: 110x10
· Set 2 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs
· Set 3 of Rows: 110x9…I couldn’t do any more than 9. BURN OUT EXERCISE! Push ups 15 reps or to failure
· Set 1 of Push ups: 20 military style
· REST for about 1-2 min…do some stretching
· Set 1 of Push ups: 15 military style+ 3 on knees~ whew!! That burned! NOW it’s time for intervals…doing your intervals RIGHT after a lifting workout is a good way to burn extra fat. You’ve used up most of your glucose stores from your lifting so your body is now set to burn more fat for fuel.
Here is a breakdown of my interval run:
I took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time:
4mins of warm up
9mph for 1 min: 7.5 mph for 1 min- repeated 8 times :)
cool down by walking for about 3-4 mins.