Week 7 of Body for Life was actually 2 weeks.  I did 2 strength sessions and 2 cardio sessions before I had my wisdom teeth removed and got the flu.  It took a week to recover from all of that so the following week I took it easy and did 2 strength and 2 cardio sessions that week.  I also started training for the half-marathon then.  I am a gluten for punishment.

February 22, Upper Body and Cardio

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

dumbbell flyes: 12X @ 15#

This felt pretty difficult!

dumbbell rows: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#

seated cable rows: 12X @ 27.5#

This was intense but I love that I’m lifting heavier weights for back now!

seated shoulder press: 12X @ 5#, 10X @ 10#, 8X @ 15#, 6X @ 20#, 12X @ 5#

front raise: 12X @ 5#

Stay at this weight one more time and then go up.

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

alternating bi-cep curls: 12X @ 5#

This is still ridiculously hard, barely finished.

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

cable overhead extension: 12X @ 15#

I can definitely go up on weight next time.

Treadmill run: I repeated this sequence four times. 4.3 mph, 4.8 mph, 5.3 mph, 5.8 mph, 6.3 mph for one minute each.  2.0 miles in 24.08 minutes.

February 23, Lower Body, Abs and Run

leg extensions: 12X @ 35#, 10X @ 40#, 8X @ 45#, 6X @ 50#, 12X @ 35#

lunges: 12X @ 20# on each side

seated leg curls: 12X @ 40#, 10X @ 45#, 8X @ 50#, 6X @ 55#, 12 X @ 40#

deadlifts: 12X @ 25# in each hand

stability ball bridges, 12X, 10X, 8X, 6X, 12X

45 second wall sit

scissor legs 12X, 10X, 8X, 6X, 12X

oblique crunches: 12X on each side

Treadmill Run: I ran 2 miles but was supposed to run 4 miles.  My left quad felt like it was going to give out the entire time and I didn’t trust it so I backed off and only did 2 miles.

March 4 Upper Body and 3 mile Run

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

dumbbell flyes: 12X @ 15#

Go up on weight or do more flyes.

dumbbell row: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#

lat pulldown: 12X @ 27.5#

Pretty tough, stay here at least once more.

seated shoulder press: 12X @ 5#, 10X @ 10#, 8X @ 15#, 6X @ 20#, 12X @ 5#

front raise: 12X @ 5#

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

hammer curl: 12X @ 5#

Did every single rep!  Definitely go up in weight next time.

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

cable overhead extension: 12X @ 15#

Treadmill run: 3 miles in 36.18 minutes

March 5, Lower Body, Abs and 3 mile Run

leg extensions: 12X @ 40#, 10X @ 45#, 8X @ 50#, 6X @ 55#, 12X @ 40#

dumbbell lunges: 12X @ 15# in each hand

My legs feel like jello!!!

seated leg curl: 12X @ 45#, 10X @ 50#, 8X @ 55#, 6X @ 60#, 12X @ 45#

deadlifts: 12X @ 25# in each hand

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

wall sit for 45 seconds

stability ball crunches: 12X, 10X, 8X, 6X, 12X

stability ball oblique crunches: 12X

Treadmill run: 3 miles in 40 minutes.  This was such a struggle

Zumba!!!

I think that I’m definitely working too much in too little of time.  I need to give my legs a little bit of a break if I want to increase my mileage.

 

 

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