So last week was our third week of Body for Life.  It started with the best workout I’ve done so far.  I felt powerful and energized at the end.  My right ankle was bothering me quite a bit so I only ran once but I did two Zumba classes to make up for the missed cardio.  I think it was a really good idea to give my ankle a break until my new sneakers came in.  It was worth the wait  because I really like my new kicks.  I’ve only used them twice but so far so good.

January 26, 2014 Upper Body and Run

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

dumbbell presses: 10# 12X

Still struggling with proper form while using the heaviest weight.

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

seated cable rows: 35# 12X

Next time I need to start the dumbbell rows with heavier weight.  The cable rows were a struggle.

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

reverse flyes: 5# 12X

Yay!  This wasn’t so bad!

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

cable curls: 10# 12X

I was able to crank out 6X at the heaviest weight!

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

tri-cep overhead extensions: 5# 12X

This was easier than last time.  Use heavier weight next time.

Treadmill run:  Warm-up and cool down for 5 minutes each.  Repeated this sequence four times: 4.1 mph, 4.6 mph, 5.1 mph, 5.6 mph, 6.1 mph for one minute each.

I felt the best I have during this workout.  I felt strong.  I can see my muscles while I’m working them.  Ran for the full 20 minutes!

January 27, 2014 Lower Body, Abs and Zumba

plie squats: (weight in each hand) 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

step-ups: (weight in each hand) 5# 12X

Too light, did 10# for the last reps and step-ups

dumbbell lunges: (weight in each hand) 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

straight legged deadlifts: (weight in each hand) 5# 12X

Slightly challenging, should go up with weights next time.

bridges with leg lift: (reps done on each leg) 5# 12X, 10# 10X, 15# 8X, 20# 6X, 5# 12X

30 second wall sit

Weight could be heavier.  Wall squat was SO HARD!

Oblique crunches: 12X, 10X, 8X, 6X, 12X

leg lift: 12X

Zumba: hour long class

January 29, 2014 Upper Body and Zumba

dumbbell presses: 15# 12X, 20# 10X, 25# 8X, 30# 6X, 15# 12X

dumbbell flyes: 15# 12X

Difficult!

dumbbell rows: 15# 12X, 20# 10X, 25# 8X, 30# 6X, 15# 12X

lat pulldown: 35# 12 X

Dropped the weights on the lat pulldown to 27.5#

reverse flyes: 5# 12X, 10# 10X, 15# 8x, 20# 6X, 5# 12

seated dumbbell presses: 5# 12X

I had to drop from 20# to 17.5#.  SO HARD!

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

cable curls: 10# 12X

Could barely squeak out 3X at 20#.  Why can’t I lift this?!

lying tri-cep extension: 10# 12X, 15# 10X, 20# 8X, 25# 6, 10# 12X

overhead extension: 10# 12X

Zumba: one hour long class in the morning.  It’s so much harder to Zumba in the morning than it is at night!

I upped most of my weights and it was a definite challenge for me.  My shoulders and bi-ceps are still my weakest links but I know that I’ll get there.  I was missing running by the end of the week and was so so happy when they came in on Saturday!

 

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