ChaLean Extreme Challenge

[porkfatrules]

So, yesterday I was feeling creaky/sore all day in my legs, butt, shoulders. This morning I woke up with a sore upper back -- I guess that's the "D" in DOMS. (this is all from Friday's Push 3 workout)

Today is a scheduled rest day -- but I really need more stretching. I popped an Advil and did Recharge -- I swear, this workout is growing on me! I feel 1,000 percent better after it. Love, love, love that pigeon stretch -- really feel it in my glutes.

Happy working out, everybody!

[3tikes]

When I worked out to Cindy Whitmarsh, she did a similar stretch as the pigeon, it is my all time favorite too - I do it after everyworkout. It feels awesome! You know, after 8 weeks, I still get sore every week. I know I'll be sore on Monday as I'm starting the Lean Phase I'm a little daunted knowing it's 44 minutes long, but I always do over 45 minutes on the burn intervals/abs and burn it off/recharge days. I like lifting way better than cardio at least!

[3tikes]

Just finished lean circuit 1. Holy SH**! Donna in the video is my new hero I couldn't do tricep pushups, had to go to my knees. I kinda feel disappointed in myself that this workout was so hard, I mean I've been pushing myself for 8 weeks. I am losing hope that this phase is going to show me major results All right, enough whining, you know I'll be downstairs tomorrrow doing lean circuit 2 and smiling.....okay, maybe swearing instead, but I'll be there!!!!!

[porkfatrules]

3tikes, if it makes you feel any better, the ladies over on videofitness who are doing CLX are also saying that the Lean phase kicked their butts. They're saying that, even though the weights got lighter again, the moves are tricky and really work you. So, you're not alone!

I did Push 1 today -- even thought I really went heavy, I can't seem to really work my lower body. It feels hard at the time, but I don't really feel it later. My biceps are all quivery, so I know I did fine on the upper body part, but I just don't know about the LB. I'm already using 30 pound weights on the squats, plus a weighted vest, and my forearms really fatigue before my butt/legs do! I don't think I can go much heavier than this without dropping the weights on my foot . . .

[mlchgarden]

New poster here, but have been watching for several months! Bought Chalean Extreme and am in first week of PUSH. Did not think that I would be sore/weak but I am! The only exception would be the legs. I started doing 20/30 minutes on treadmill high incline and jogging prior to weight days. I need more leg work! Enjoying everyone's progress on this board...MLCHgarden

[3tikes]

Welcome mlchgarden! My legs are my focus area too! Porkfat, I think sometimes the larger groups don't get as sore. I have been sore constantly throughout the workout - but almost always my upper body/ back. I too feel I am lifting heavy enough for legs, but don't get sore legs. However, even though I lifted lighter today, my legs feel funny like I will be sore tomorrow from the new lean circuit.

[porkfatrules]

Welcome mlchgarden!!!!

3tikes, hopefully you're right -- maybe the actual results are happening, even if I'm not feeling it the same way as in the upper body.

[jabbok]

Hi everyone, I got mine dvd's last week and have been watching them will start this week, are you guys doing 3 days and 2 days of cardio?

[3tikes]

Hi jabbok! Here is my schedule:

M- circuit 1
T- circuit 2
W- burn intervals or extra disc
H- off
F- circuit 3
Sa- burn it off/recharge or extra disc
Su- off

If you read the above posts, you will see some of us do extra work. I do not. I hope you like it as much as all of us! I know you will!

[mlchgarden]

Jabbok
I have been following the guidebook, then doing some extra treadmill
for more cardio. I definitely feel like I have worked out after the weights, although Chalean get you through it without noticing how hard you're working!
MLCHgarden

[jabbok]

Originally Posted by 3tikes

Hi jabbok! Here is my schedule:

M- circuit 1
T- circuit 2
W- burn intervals or extra disc
H- off
F- circuit 3
Sa- burn it off/recharge or extra disc
Su- off

If you read the above posts, you will see some of us do extra work. I do not. I hope you like it as much as all of us! I know you will!

thanks for the info, I was going to workout sunday to thurs and take off friday and sat, I like the fact that you get 2 days off as I am usually busy friday after work and on sat. doing the usual laundry, grocery shopping etc. I read through all of the pages just wasn't clear on the circuits.

[NikisMom]

The Lean Circuits are very challenging I did Circuit 1 on Saturday and my arms are STILL really sore. Tonight is Circuit 2.

Welcome mlchgarden

3Tikes - Circuit 2 is shoulders and lower body....these do not get easier my friend The Circuits are SO intense that it is like cardio...I am completely soaked when we finish.

Porkfat - I wouldn't worry too much about your LB, the Lean Circuits will make up for what you don't feel now

Jabbok - I follow the book plus add some extra cardio and weight training at the gym.

[porkfatrules]

Nikismom: Now you're scaring me again! Stop that!

Jabbok: I love the program as written -- 3 days weights, two days cardio, plus the added abs and stretching. Lots of people change the order, especially changing which days are rest days (for instance, in the first Burn Circuit, Burn 2 leaves me more sore than Burn 1, so a rest day after Burn 2 makes lots more sense). And, I think others also add in more ab work -- I SHOULD do this, but don't often find time!

[jabbok]

Originally Posted by porkfatrules

Nikismom: Now you're scaring me again! Stop that!

Jabbok: I love the program as written -- 3 days weights, two days cardio, plus the added abs and stretching. Lots of people change the order, especially changing which days are rest days (for instance, in the first Burn Circuit, Burn 2 leaves me more sore than Burn 1, so a rest day after Burn 2 makes lots more sense). And, I think others also add in more ab work -- I SHOULD do this, but don't often find time!

Thanks for the info I will start with doing the weights one day and cardio in between, if I find I am too sore I may have to change my day of rest.

[NikisMom]

I just finished Lean Circuit 2 and Extreme Abs....OMG it is SO intense!!! My shoulders are SCREAMING!!

3Tikes - I am gonna make a suggestion..if you can take a day of rest before you do Circuit 2. The arms are so intense in Circuit 1 that you really need to let them recover before doing shoulders in Circuit 2. I don't know what your schedule is or if that is possible. You could also swap and do Burn Intervals tomorrow and Circuit 2 on Wednesday. I could not have done today's workout yesterday....it was hard to do it today.

[porkfatrules]

Originally Posted by NikisMom

3Tikes - I am gonna make a suggestion..if you can take a day of rest before you do Circuit 2. .

Plus, you want a day off between lifting days, right? There's so much overlap in the body parts worked, you need a recovery day -- either with a cardio day or a rest day.

[NikisMom]

Originally Posted by porkfatrules

Plus, you want a day off between lifting days, right? There's so much overlap in the body parts worked, you need a recovery day -- either with a cardio day or a rest day.

Yep, you are right. At the very least, don't work the same muscle groups without a recovery day.

[3tikes]

I will do burn intervals today - omg! I woke up in the middle of the night and am so sore. I did fine in the burn and push phases - she doesn't work the same muscles in the circuits. I don't think I could do shoulders today either.

[mlchgarden]

Burn Circuit 3. PUSH week 1 done this morning. FEELS GREAT. Tough shoulders, burning, muscle machine! Has anyone done the body fat measurements? I have not.

[porkfatrules]

Michgarden, I haven't heard the greatest things about using calipers to measure body fat, so I didn't bother. I'd LOVE to go get measured somewhere accurate --

Today was Burn Intervals, and I did Extreme Abs. My musings on Burn Intervals:
- I'll never actually like the DB's (dreaded burpees), but I'm definitely getting better at them! I huffed my way through all 20 without feeling like I was going to heave out a lung!
-- I'm getting obsessed with Toni's lipstick. What a pretty color!
-- What's up with that breaking glass and cuckoo clock sound, during the lateral raises?
-- When Skip suddenly blurts out, "Best workout I've had in a looong time!" I just can't stand it! Every time, I roll my eyes and say, "Kissa$$!"
-- Chalene, quit telling us that we're working on endurance this time, and couldn't do that many reps with heavier weight -- we heard you the first five times you said it!
-- My shoulders are so frickin' weak! They are dying, even with the light weights! Same for those overhead tricep moves -- ouch ouch ouch!

And, Extreme Abs? Big mistake. I really need to work up to this one. Has anybody else had c-sections? Two here -- my abs have never been the same.

That is all . . . have a great day, everyone!

[NikisMom]

LOL, we all seem to have Burn Intervals today

[jabbok]

I did the 1st burn circuit last night, I am going to have to work on my form as I don't think that my back was flat with some of the exercises and also I have to work on my lunge a bit more as my knee was past my toes on some of the exercise. Did anyone repeat the circuit one until you had your form correct or did you just move on the the next one?

[3tikes]

I just moved on to the next one....I always have to remind myself to watch my form. A few times I have used too heavy of a weight and failed at 4 reps, so I just rewound the dvd and started over with a lighter weight. If I think I didn't do it properly, I redo it.

[jabbok]

Originally Posted by 3tikes

I just moved on to the next one....I always have to remind myself to watch my form. A few times I have used too heavy of a weight and failed at 4 reps, so I just rewound the dvd and started over with a lighter weight. If I think I didn't do it properly, I redo it.

ok thanks I did rewind the dvd last night for the last set of chest fly with hip lift as I didn't think I was doing them right also had to change some of the weights as I either picked one that was too heavy or too light.

[3tikes]

I did lean circuit 2 today - thanks so much Nikismom, I never could have done that yesterday. Boy, that's a lot of shoulder work. I know I will love buff shoulders, but my butt and legs is where I really need it, so I'm hoping lean 3 is more of that........if I find time today I will watch ahead. Tomorrow is my rest day so I think I'll work on some abs.

[NikisMom]

Originally Posted by 3tikes

I did lean circuit 2 today - thanks so much Nikismom, I never could have done that yesterday. Boy, that's a lot of shoulder work. I know I will love buff shoulders, but my butt and legs is where I really need it, so I'm hoping lean 3 is more of that........if I find time today I will watch ahead. Tomorrow is my rest day so I think I'll work on some abs.

You are working you butt and legs at the same time, your lower body should be just as sore as your shoulders or close to it. If you don't think you are feeling it there then you may need to check your form. In the Lean circuits, you work lower and upper body at the same time. When you do your breakdown or extreme set on the lower body, increase your weights for the breakdown. This is especially important when you are using lighter weights to work the smaller shoulder muscles.

I am very fortunate to workout with my husband, he corrects my form to make sure I am doing them properly

When I did Burn Intervals last night I almost cried during the shoulder sets...my arms are shoulders are So sore

[3tikes]

I know in lean 2 we do squats, but when doing the 10-12 reps on some of them I could only use 10 lbs each (20 lbs. total). In the push phase I was using a total of 60 lbs. I did go up to that during the breakdown, but I just don't feel I worked my legs as much. However, I'll let you know tomorrow or the next day when DOMS sets in!

[mlchgarden]

Hi everyone.

Reporting my progress to you daily is keeping me in check. Hope that is ok...Week 1, PUSH phase, Burn It OFF done.

Well, after saying I needed more leg work, I decided to actually concentrate harder on my legs/butt during yesterdays Burn Circuit. That concentration paid off. Today, I definitely feel like I did leg work yesterday!

Will do Recharge this evening with my 13 yo. before American Idol !

The scale has gone up a couple of pounds, understand that muscle weighs more than fat. How is everyone else doing on the program? What other boards are interesting?

report tomorrow, PUSH circuit 1...
MLCHgarden

[jabbok]

Originally Posted by mlchgarden

Well, after saying I needed more leg work, I decided to actually concentrate harder on my legs/butt during yesterdays Burn Circuit. That concentration paid off. Today, I definitely feel like I did leg work yesterday!



The scale has gone up a couple of pounds, understand that muscle weighs more than fat.
MLCHgarden

A pound of muscle weighs the same as a pound of fat, a pound is a pound, fat just takes up more room, they say that after working out your muscles can hold water so that could be why the scale is up.

[NikisMom]

I just finished Lean Circuit 3....OMG!!! She is killing me on shoulders, it never ends I am completely exhausted.