Matt and I are already more than half way through our third week of Body for Life!  I’ve been recording every grueling workout in a day planner and making notes on what adjustments I should make and I how I felt while I was doing.  Well the papers are starting to tear out and I’m afraid I’ll lose them forever so I thought I should share before that happens.  This is going to be a long wordy post without any pictures so if that doesn’t interest you then you should maybe skip this post.

 

Body for Life has a specif training formula.  You basically split your work-outs into upper body, lower body and abs, and cardio.  You’re supposed to do them separately but with my work schedule I like to do weights and cardio together so I’m only going to the gym three days a week.  I write out exactly what I’m going to do before I get to the gym and my workouts have gone really smoothly so far.  Lucky for me I can go when the gym isn’t so busy.  Poor Matt goes right after work with everybody else and barely gets a wifi signal.  I’m going to use # to represent weight and X to represent number of reps.

January 12, 2014~ Upper Body and Cardio

Dumbbell bench press:

5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

Dumbbell flyes:

5# 12X

Felt like I should have started with heavier weights.

Wide-grip lat pulldowns

12.5# 12X, 18.5# 10X, 20# 8X, 27.5# 6X, 12.5# 12X

Seated cable rows:

35# 12X

Front raises:

10#, 12 X, 15# 10X, 17.5# 8X, 20# 6X, 10# 12 X

Laterial raises:

10# 12X

Next time start with 5#

Alternating bi-cep curls:

5# 12X, 10# 10X, 15# 8X, 17.5# 6X, 5# 12X

Hammer curls:

5# 12X

My bi-ceps are REALLY  feeling this!

Tri-cep kickbacks:

3# 12X, 5# 10X, 10# 8X, 15# 6X, 5# 12 X

Bench dips:

body weight 12X

Treadmill run:  Warm-up walk for 5 minutes. Did a repeating interval of running one minute at 4 mph, then 4.5 mph, then 5 mph, then 5.5 mph and lastly 6 mph.  I did this four times through and ended with a five minute walking cool down.  I covered 2.18 miles in 30 minutes.

January 14, 2014 Lower Body, Abs and Run

Leg extensions:

30# 12X, 35# 10X, 40# 8X, 45# 6X, 30# 12 X

Leg press: 130# 12X

Leg curl: 30# 12X, 35# 10X, 40# 8X, 45# 6 X, 30# 12x

lunges: 10# 12X on each side

oblique crunches on medicine ball: 2# 12X, 4# 10X, 6# 8X, 8# 6X, 2# 12X

standard crunch on medicine ball: 2# 25X

Treadmill run: 5 minute warm-up then repeated this sequence 4 times: 4mph, 4.5 mph, 5 mph, 5.5 mph, 6 mph for one minute each.  2 minute cool down.  2.16 miles

January 15, 2014

dumbbell bench press: 10# 12X, 15# 10X, 20# 8X, 25# 6X, 10# 12X

dumbbell flyes: 10# 12X

This felt good but I know that I could have pushed it more.

Wide-grip lat pulldown: 12.5# 12X, 20# 10X, 27.5# 8X, 35# 6X, 12.5 12X

seated cable rows:35# 12X

Got really challenging at the end!

Front raises: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

side raises: 5# 12X

Had to drop to 17.5# from 20#.

Alternating bicep curls: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

hammer curls: 5# 12 X

I could barely finish the set with 20#.

Tri-cep kickbacks: 3# 12X, %3 10X, 10# 8X, 15# 6X, 3# 12 X

tri-cep dips: 12X

Treadmill run: Warm-up for 5 minutes then repeated this sequence 4 times: 4 mph, 4.5 mph, 5 mph, 5.5 mph, 6 mph for one minute each.  Finished with a 5 minute cool down.  I also did an hour of Zumba!

 

So that was the first week.  It’s fun to look back and see where I started and I really like reading the notes I took while I was doing each workout.

 

 

Advertisements