I can’t believe that I only have 2 more weeks left of Body for Life! I feel like it’s become my normal routine to plan out my workouts and head to the gym. I think it’s really helped to distract me from this never ending winter that we’re all enjoying in the Northeast. This was a week of tough and challenging weights and distances. I’m really happy with my progress. I think changing the way I think during my runs has helped tremendously. I wouldn’t say that I’m at the point where I look forward to running but I also no longer dread them. I’ve also changed my mind on upper body workouts, I love them! I have to say I look forward to the weeks with 2 upper body workouts. I didn’t think I would ever think that way. I got this week’s gym sessions started a little early, right after work on Saturday.
March 22, Upper Body
dumbbell press: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#
fly machine: 12X @ 55#
Chest: I did all reps but felt pretty weak by the end.
cable rows: 12X @ 20#, 10X @ 27.5#, 8X @ 35#, 6X @ 42.5#, 12X @ 20#
dual pulley pulldown: 12X @ 20#
Increase weights next time.
shoulder press machine: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#
dumbbell front raise: 12X @ 15#
Shoulders: Increase weight on the machine. The dumbbells were a struggle.
Bi-cep curl machine: 12X @ 30#, 10X @ 35#, 8X @ 40#, 6X @ 45#, 12X @ 30#
hammer curls: 12x @ 15#
Bi-cep: Increase weights next time.
lying tri-cep extensions: 12X @ 20#, 10X @ 25#, 8X @ 30#, 6X @ 35#, 12X @ 20#
dumbbell kickbacks: 12X @ 20#
Tri-ceps: Totally burnt out by the end!
March 23, 7 Mile Run
I did 7 miles on the treadmill. I’m not sure how much time it took me because I paused to stretch my calves and didn’t start again so the treadmill reset itself. I felt great during this run and took minimal walking breaks. The best part of this run? When I got home Matt took this picture of me.
March 24, Lower Body and Abs
pile squats: 12X @ 45#, 10X @ 50#, 8X @ 55#, 6X @ 60#, 12X @ 45#
leg extensions: 12X @ 50#
seated leg curls: 12X @ 60#, 10X @ 65#, 8X @ 70#, 6X @ 75#, 12X @ 60#
deadlifts: 12X @ 25# in each hand
stability ball bridges: 12X, 10X, 8X , 6X, 12X
wall sit: 1 1/2 min
twisting crunch on stability ball: 12X, 10X, 8X, 6X, 12X
crunch on stability ball: 12X
My abs were sore until Thursday! I’m not sure why that happened but I kind of like when my abs get sore like that. I feel like my six pack is going to pop out.
March 25, 4 Mile Run
Did 4 miles (without any walking breaks) in 52 min. Yeah I know I’m a slow runner but whatevs, I’m lapping everyone sitting on the couch.
March 26, Upper Body and Zumba
dumbbell press: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#
dumbbell fly: 12X @ 25#
Chest: So, so hard! I had super poor form on the heaviest set and could only lift and lower about half way.
dumbbell rows: 12X @ 25#, 10X @ 30#, 8X @ 35#, 6X @ 40#, 12X @ 25#
dual pulley pulldown: 12X @20#
Back: This got hard. My left side is definitely the weaker side.
shoulder press machine: 12X @ 30#, 10X @ 35#, 8X @ 40#, 6X @ 45#, 12X @ 30#
front raise: 12X @ 15#
Shoulders: I was literally grunting. Glad they didn’t throw me out of PFit.
hammer curls: 12X @ 10#, 10X @ 15#, 8X @ 20#, 6X @ 25#, 12X @ 10#
alternating bi-cep curls: 12X @ 10#
Bi-ceps: I could only do 6X @ 20# and couldn’t even fully do one rep at 25# but I kept trying.
dumbbell kickbacks: 12X @15#, 10X @ 20#, 8X @ 25#, 6X @ 30#, 12X @ 15#
overhead extension: 12X @ 20#
Tri-ceps: Not bad until I got to the heaviest set.
March 27, 3 Mile Run
Well this was supposed to be 3 miles but it was actually only 2 miles. It’s so hard for me to run after standing in heels all day. Plus I feel like a had a pulled or pinched muscles in my back/butt on the right side. It started bothering me the night before during Zumba and I hoped that running would make it feel better. It did not. So I cut out early and took a nice hot shower and did some stretching. Woke-up the next morning feeling better.
This seems like so much more work when I type it out but it was actually a lot of fun. I like that I’m challenged with the weights and my running. It feels amazing when you can lift a weight that you couldn’t a few weeks ago and I love that I am, so far, able to increase my runs every week. I’m hoping that next week’s workouts go just as smoothly!