For the second week of Body for Life you switch from doing two upper body workouts and one lower body + ab workout to two lower body+ ab and one upper body.  This makes me super happy because I love working my lower body.  I think my legs are the strongest part of my body.  I do have one confession to make, I don’t train my calves and instead I train my glutes.  I know that my glutes are working the whole time I work on my quads and hamstrings.  I do this for two reasons 1.) my calves are way over developed and since I wear heels the whole time I’m at work they pretty much get a 10 hour workout 4 days a week and 2.) my butt is flat.  I need some more booty to balance out my chest.

I thought the second week went really well.

January 19, 2014 Lower Body

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

dumbbell step-ups: 5# 12X

Started out too light.

dumbbell lunges: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

straight leg dead lifts:5# 12X

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

glute kickback: 10# 12X

reverse crunch

oblique crunch

January 21, 2014 Upper Body and Cardio

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

dumbbell press: 10# 12X

Chest work was very challenging but I was able to do all reps.

Dumbbell rows: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

seated cable rows: 35# 12X

Back~ started out too light.  Did the last set of dumbbell rows with 10#.  The cable rows were tough!

seated dumbbell presses: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

reverse flyes: 5# 12X

Shoulders: Definitely my weakest area!  This felt hard.

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

cable curls: 10# 12X

Bi-ceps: started out easy but could only do 3X at 20#.  My arms are super jiggly!!!

lying tri-cep presses: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12 X

tri-cep overhead extension: 5# 12X

Tri-ceps~ Holy hell that was hard!  My arms were shaking the whole time!

Treadmill run:  I did my normal 5 minute warm-up and cool down and repeated this sequence four times+ 4 mph, 4.6 mph, 5.1 mph, 5.6 mph and 6.1 mph for one minute each.  This ended up being a 2.25 mile walk/run.

January 22, 2014 Lower Body, Abs and Cardio

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

step-ups: 5# 12X

quads~ good, out of breathe after the step-ups

dumbbell lunges: 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

straight leg deadlifts: 5# 12X

hamstrings~ felt good, wobbly at the heaviest set

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

dumbbell kickbacks:10# 12X

cable crunches: 15# 12X, 25# 10X, 30# 8X, 35# 6X, 15# 12X

plank for 30 seconds

abs~ I can definitely go way up on the weight for the cable crunches.  I was shaking about 15 seconds in to the plank.

Treadmill run: My usual 5 minute warm-up and cool down.  This time I ran the whole sequence.  (Although “ran” was more like slow jog for some of it)  I repeated this sequence four times: 4.1 mph, 4.6 mph, 5.1 mph, 5.6 mph, 6.1 mph for one minute each.  My right ankle started hurting during this run.  It’s a weird pain that started at the top of my foot and by the end my whole ankle and calf were pretty sore.  It felt like I needed to crack my joints in my foot and I just couldn’t get them to crack.  Then I did an hour of Zumba and that felt ok.

I feel like the second week I was still figuring out where I need to start my sets.  I’m excited to see how much heavier I’ll be able to lift!

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