As I’m writing this I am one workout away from finishing my sixth week of Body for Life and that means I’m almost halfway through!  I am so pumped about that.  My fifth week was a really great week of hard and fun workouts and way too much chocolate, thanks to Valentine’s Day.  The nutrition part is where I continue to struggle.  I’m not horrible but that’s where I need to make changes that are going to stick.  I’ll get there, I just need to be more conscience of my choices at the end of the day.

February 9, 2014~Upper Body and Cardio

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

dumbbell flyes: 12X @ 15#

This felt really good, challenging but doable.

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

lat pulldown: 12X @ 27.5#

I think I took it too easy on this one.  Definitely go up on the weights next time.

front raise: 12X @ 5#, 10X @ 10#, 8X @ 15#, 6X @ 20#, 12X @ 5#

seated shoulder press: 12X @ 5#

Felt great until 20#.  I was able to do all the reps but with questionable form.  There was a pretty buff dude next to me also doing shoulder raises but with 25# and he was struggling so I don’t feel so bad about my shoulders.

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

hammer curls: 12X @ 5#

Holy cow I was able to do all the reps!!!  Super difficult at 20#!

laying tri-cep extensions: 12X @ 10#, 10X @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#

bench dips: 12X

Felt good, go up in weights or change exercise next time.

Treadmill run: Five minute warm-up and cool down.  Repeated this sequence four times, 4.2 mph, 4.7 mph, 5.2 mph, 5.7 mph, 6.2 mph for one minute each.  Ran 2.3 miles in 30 minutes.

February 11, 2014~ Lower Body, Abs and Cardio

squats: 12X @ 15#, 10X @ 20#, 8X @ 25#, 6X @ 30#, 12X @ 15#

leg press: 12X @ 110#

Leg extensions were too easy, I switched it up and did these instead of squats.

seated leg curls: 12X @ 30#, 10X @ 35#, 8X @ 40#, 6X @ 45#, 12X @ 30#

lunges: 12X @ 15#

cable kickbacks: 12X @ 10#, 10X @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#

30 second wall sit

Cable kickbacks are no joke!  Wall sit is intense.

Cable side crunch: 12X @ 10#, 10X @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#

30 second plank

This felt great, challenging.

Treadmill Run: Five minute warm-up and cool down.  I repeated this sequence four times: 4.2 mph, 4.7 mph, 5.2 mph, 5.7 mph, 6.2 mph for one minute each.

Overall it was a good workout but I think that I could have pushed it more.  I had quite a stitch in my side while running and I think I let it psych me out a bit.

February 12, 2014~ Upper Body, Cardio and Zumba

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

dumbbell flyes: 12X @ 15#

Felt good, possibly go up with the weights next time or do flyes instead.

dumbbell rows: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#

lat pulldown: 12X @ 27.5#

Hard but do-able.  Made it to the big boy weights!

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front raise: 12X @ 5#, 10X @ 10#, 8X @ 15#, 6X @ 20#

side raise: 12X @ 5#

I was fine until I got to 20#.  I did all reps but barely.

alternatins bi-cep curls: 12X @ 5#, 10X @ 10#, 8X @ 15#, 6X @ 20#, 12X @5#

hammer curls: 12X @ 5#

I did the heaviest reps with 17.5# instead of 20#.  I tried to do 20# and couldn’t even do one.

cable tri-cep pushdown: 12X @ 10#, 10X @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#

overhead extensions: 12X @ 10#

Definitely up the weights next time!

Treadmill run:  Warm-up and cool down for five minutes each.  Repeated this sequence four times: 4.2 mph, 4.7 mph, 5.2 mph, 5.7 mph, 6.2 mph for one minute each.

The run felt great!  I saw my gym coach from freshmen year.  He was the only person that ever made me run and I hated every minute of it.  I wanted to shout out, Look at me RUNNING!!!  But I refrained. 

It was such a great week of workouts and I’m looking forward to seeing how much faster I can run and heavier I can lift !

 

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