Live Fit Week 1

Being on day shift has done wonders with my motivation and energy. I completed all 4 workouts this week and followed the diet pretty well with the exception of this weekend. I had some beer/wine and a few late night items from Taco Bell. Yikes! I already posted my stats from Week 1 Day 1 so here’s how I did with the rest.

Week 1 Day 2: Back/Biceps

EXERCISE  Set #1   Set #2   Set #3 
 Wide grip Lat Pull-Down: 3 sets of 12 reps   40 lbs  40 lbs  40 lbs
 One-Arm Dumbbell Row: 3 sets of 12 reps   15 lbs  15 lbs  15 lbs
 Seated Cable Row: 3 sets of 12 reps   30 lbs  30 lbs  30 lbs
 Underhand Cable Pulldown: 3 sets of 12 reps   30 lbs  30 lbs  30 lbs
 Alternating Dumbbell Curl: 3 sets of 12 reps   12 lbs  12 lbs  12 lbs
 One-Arm Dumbbell Preacher Curl: 3 sets of 12 reps   10 lbs  10/8 lbs  10 lbs
 Standing Biceps Cable Curl: 3 sets of 12 reps         

I screwed up on the Underhand Cable Pulldowns and did my first two sets as overhand. Oops! On the One-Arm Dumbbell Preacher Curl my left arm gave out and I had to switch to an 8 lb weight. I realized that in addition to my left shoulder being all sorts of screwed up, my left bicep is incredibly weak compared to the right. I used 30 lbs for the Standing Biceps Cable Curl but the format of this chart got all screwy. Tech skills are not my thing. 

 

Week 1 Day 3: Legs/Calves

EXERCISE  Set #1   Set #2   Set #3 
 Leg Press: 3 sets of 12 reps    125 lbs   125 lbs  125 lbs
 Leg Extensions: 3 sets of 12 reps   #3  #3  #3
 Wide Stance Barbell Squat: 3 sets of 12 reps   115 lbs  115 lbs  115 lbs
 Seated Leg Curl: 3 sets of 12 reps   #4  #4  #4
 Seated Calf Raises: 3 sets of 12 reps   25 lbs  35 lbs  35 lbs
 Standing Calf Raises: 3 sets of 12 reps 

 Unfortunately I didn’t do the Standing Calf Raises because we don’t have that machine in our gym. My calves are large enough as it is so I didn’t do a substitute exercise.

 

Week 1 Day 4: Shoulder/Abs

This by far was my weakest workout. Both physically and situation-wise. Our gym closes at 6 pm and social obligations kept me away in the AM. Thankfully I’ve got a set of dumbbells at home and was able to do some of the exercises. My left shoulder has chronic mobility/pain issues due to a suspected torn rotator cuff so its painful and difficult to do some of the exercises. But I did my best! Another limitation is that I only have a set of 8 lb dumbbells. This was too much weight for some exercises and too little for others.

EXERCISE  Set #1   Set #2   Set #3 
 Seated Dumbbell Press: 3 sets of 12 reps    8 lbs  8 lbs  8 lbs
 Standing Dumbbell Straight-Arm Front Delt Raise to a “T” (up and open): 3 sets of 12 reps    8 lbs  8 lbs  8 lbs
 Side Lateral Raises: 3 sets of 12 reps   6 reps only   zero  zero
 Seated Bent Over Rear Delt Fly: 3 sets of 12 reps   6 reps only  6 reps only  zero
 Exercise Ball Crunches: 3 sets of 12 reps   12  12  12
 Air Bike: 3 sets of 12 reps 

Haha…Nope

So I was a little over-ambitious when I decided to work out on my days that I work. I was on my feet for 11 of my 12.5 hr shift, thus extremely exhausted to lift after work today. I also realized I’d only be getting 4-5 hrs of sleep a night if I work out (Rationalization, I know).

NEW PLAN: commit to working out on my days off!

On the plus side I followed the diet pretty well. I got too busy after 2 pm and was unable to eat until I got home at 8:30 pm so meal frequency is the only thing I need to work on in that regard.

LiveFit Rewind (Again)

I have not been doing LiveFit as I should. Night shift has been a huge barrier to this. I’ve been way too exhausted to work out on my workdays and unmotivated on my days off.

Beginning this week, after 7 months, I am going back to day shift! With this return comes a whole lotta motivation. I am a little OCD and have decided to start fresh. Initially I started with Phase 2 of LiveFit but I’ve decided to start the program from the complete beginning. Another change is that I am following the diet plan instead of doing Dukan. It’s so exciting to have some carbs in my life!

LiveFit Trainer Phase 1 Day 1

Wide Push-ups
3 sets of 12 reps (hahahah that’ll be the day)
1 set 8 reps of standard push-ups
2 sets 12 reps of push-ups on knees

Dumbbell Bench Press
1 set 12 reps 20 lbs
2 sets 12 reps 15 lbs

Flat Bench Cable Flys
Unfortunately was unable to use cables for this exercise so I substituted dumbbells.
2 sets 12 reps 8 lbs
1 set 12 reps 5 lbs

Narrow Push-Ups
3 sets of 12 reps….NOT
I attempted to do one standard push-up and my muscles gave out. I then did 3 really bad ones on my knees with ass in the air. Mission aborted.

Standing Dumbbell Tricep Extension
1 set 8 reps 17.5 lbs 4 reps 15.5 lbs
1 set 12 reps 15.5 lbs
1 set 12 reps 12.5 lbs

Doing this exercise showed me how screwed up my left shoulder is. It was stiff, painful and more difficult to use the left arm with this. Also my upper chest seems to push out more on the left. Disfigured!

Triceps Pushdown
1 set 12 reps 20 lbs
2 sets 12 reps 30 lbs

This workout went by super quickly. I was left wondering if I had done something wrong. It also felt very strange to not conclude my workout with 30 minutes of cardio. But the theory at this phase is to build muscle. I was noticing while working out how much muscle definition I’ve gained from intermittently doing exercises from LiveFit Phase 2 and my home workouts. I really don’t want to look like a beefy bodybuilder chick so I hope I don’t get too bulky in this muscle-building phase.

My upper body feels so weak after this workout today but I still feel like I haven’t done enough. I may do some Yoga and stretching before bed tonight.

Working my Chevro-legs!

Arctic blast 2014 shut my city down. We make a huge deal of snow because out city doesn’t know how to prep roads and keep things moving. Nonetheless, I still had to make it to work these past 4 days. 1 and a half hour slippery commute twice a day is irritating and exhausting. I kept wanting to call in but I didn’t.

My first day off and I got to do my favorite workout…LEGS!!

Leg Extensions
2 warm up sets with lighter weights x 30 reps
They put in a new Leg Extension Machine at out gym that doesn’t have the weight listed so I did #3. Whatever that means. It’s be nice to know how much weight I was using. There’s probably some gym rat code that I don’t know about.

Wide Stance Barbell Squat
2 warm up sets of 15 reps, 65 lbs
2 sets until failure (which was 15 reps for me), 115 lbs

Leg Press
2 sets 8 reps 125 lbs
2 sets 8 reps 150 lbs

Walking Barbell Lunge
Was supposed to be 3 sets of 20 reps, baby steps but I missed the baby step portion.
1 set 16 reps with 30 lbs
1 set 16 reps with 40 lbs
I took long strides with both which messed me up.

Barbell Step Ups
3 sets of 10 reps
I screwed up and did one set of 10 reps at 40 lbs

Pile Dumbbell Squat
My favorite exercise!
3 sets 15 reps, 20 lbs…I should have upped the weight.

Standing Calf Raise and Donkey Calf Raises I could not do due to lack of equipment at my gym and lack of a partner (husband was Doug cardio upstairs) I did however use the Seated Calf Raise machine.
3 sets 20 reps, last set till failure (24 reps) at 25 lbs

Leg day in LiveFit doesn’t call for cardio as most cardio works your legs but I added 25 minutes of recumbent biking since my husband wasn’t finished with his workout yet.

I feel great and refreshed from this workout!!!!

Working it

I’ve rally been slacking on the LiveFit. But I’ve been doing other things. On The 29th I did my Crunch Fat burning Ab Attack video (great name huh) which appeared to do nothing for my abs but killed my hamstrings and glutes.

I took a few days off from working out as I was working my usual dreaded 12 hr night shifts. On 2/1 I rode my husband’s minibike again which left my arms nice and sore.

On Sunday 2/3 my friend M and I tried a new “Infrared” hot yoga class in a town nearby. The class was cooler than most we’d been too and didn’t seem as challenging. Boy were we wrong. The next day my hamstrings and glutes were killing me and her quads were on fire. My muscles are still sore from that class.

Today it was back to my LiveFit training. Today I did Chest/Abs and cheated. A lot.

Wide-Grip Barbell Bench Press
2 sets 8 reps- 45 lb barbell with no added weight
1 set 8 reps- 55 lbs
1 set 5 reps- 55 lbs
1 set 5 reps- 65 lbs

Cable Crossover
2 sets 10 reps- 35 lbs
An older physical trainer who was starting a session with and older woman walked by me as I was doing this and said that I needed to keep my arms straight, that I was just working my biceps. I had no idea! I thought I felt the muscle pull in my chest but I was wrong! So I attempted to straighten my arms and failed miserably. Couldn’t do a single one. I realize now that I had the pulleys too low as well. Next time I do a chest workout I will experiment.

Superset

Toe Touchers
1 set 5 reps. Failed at this so I changed to reverse crunches.

Reverse Crunch
2 sets 20 reps

Crunches
3 sets 20 reps

End of Superset

Knee/Hip Raise on Parallel Bars
3 sets of 10 reps

Cable Crunch
3 sets of 10 reps 60 lbs

Elliptical Trainer
26 minutes (I copped out because I had some friends coming over and take FOREVER to get ready).

Later in the night I did 30 minutes of minibiking!!! Phew, what a day 🙂

I didn’t even attempt push-ups or the Smith Machine Incline Bench Press.

LiveFit Rewind

After getting sick we went on a dirt biking trip at the dunes. I had a really poor appetite and a lot of residual weakness/fatigue but had a good time riding regardless.

Today I restarted my LiveFit workout.

Wide Grip Overhand Pullups
3 sets of 10 reps
1 set 110lbs
2 sets 125 lbs
use smith machine bar in an incline as alternative
My left shoulder hurt bad towards the end of these.

Superset:
Bent Over Barbell Row

3 sets of 8 reps (I accidentally did 10 reps)
2 sets 30 lbs
1 set 20 lbs

Seated Cable Rows
3 sets of 8 reps (I accidentally did 10 reps) 40 lbs

End of superset; resume normal sets

Wide-Grip Lat Pulldown
3 sets of 10 reps 40 lbs

One Arm Dumbbell Row
3 sets of 8 reps 10 lbs (I could really feel the wrong muscles working with this one)

Hammer Strength Lat Pull
3 sets of 10 reps
1 set 25 lbs
2 sets 35 lbs

I got the courage to use this machine which they finally updated at my gym. It’s no longer a rickety wreck of exercise equipment. Much to my surprise I really enjoyed this exercise though my shoulder gave out towards the end.

Hyperextensions (Back Extensions)
3 sets of 8 reps
Boy my back will be sore tomorrow!

I finished my weight lifting with almost 20 minutes on the elliptical, not the full 30 that’s part of the plan because my husband and were late to meet friends. It was a refreshing, successful workout that made me realize how much I’ve missed lifting weights.

Fitness Journey Day 5

I did not have the energy to work out yesterday. I could only sleep for a few hours during the day before my 12 hour night shift. We were so busy last night at work that I got tons of cardio running around answering bed alarms and call lights. I think I’ve decided it’s too difficult to exercise working night shift and will only workout on my days off for now, until I move to day shift.

I woke up this afternoon motivated to work out but still physically exhausted. Nonetheless I forced myself to catch up on my missed LiveFit workouts. Today I did Arms/Abs/Cardio

Barbell Curl
3 sets of 10 reps 20 lbs

I did not do the Superset involving the Overhead Cable Curl because the gym was so busy I was never able to use both cables to do the exercises. I did however do the:

Cable Hammercurls w/ Rope Attachment
3 sets of 10 reps 30 lbs

Alternate Hammer Curl
3 sets of 10 reps 12 lbs (I used to be able to do 20 lbs!)

Bench or Parallel Bar Dips
The exercise was supposed to be 3 sets of 15 reps but I could only do 2 sets before my left shoulder started feeling like it was giving out.

Skullcrushers
3 sets of 10 reps 20 lbs

Seated Triceps Press
3 sets of 10 reps 10 lbs

Triceps Pushdown w/ Rope Attachment
3 sets of 10 reps 20 lbs

Air Bike
3 sets of 25 reps

Jackknife Sit-Up
I could only do 5 of these!

Hanging Leg Raise
I was supposed to do 3 sets of 10 reps but I only did one set. I let my social anxiety and disgust of others’ sweat get in the way of completing this exercise.

I finished my workout with 30 minutes on a new Elliptical I’ve never done before. Cybex Arc Trainer

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Overall it was a good workout. I am still utterly exhausted though. I am hoping this will change when I go back to working day shift.

Failure

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I was utterly exhausted and drained today. I think the lack of carbs with Dukan, coupled with more physical activity got to me. Additionally, I work night shift and have to adjust my sleeping schedule which is extremely tiring. Rather than going to the gym and doing my LiveFit leg workout I came home and slept for 4 hours. I feel a little guilty about missing the workout but sleep felt marvelous!

Since I have to stay up all night in prep of working the next night I’m doing a P90x Plyometrics workout. It’s too bad the only gym in this small town is only open until 10 pm. Otherwise I would be able to do my Legs! The downfalls of working nights. I really hope to get back on days soon. My sanity depends on it.

Oh P90x…it’s been a long time my friend.

Fitness Journey Day 2

Today was another slap in the face. A little over a year ago I could do 20 real push-ups. Not those pansy I’m gonna sit on my knees with my ass in the air push-ups, but REAL push-ups. Today’s LiveFit workout called for push-ups and I failed.

I literally could only do two push-ups and couldn’t even go all the way down. As for pansy cheater push-ups? I could only do five of those. I’m never making fun of girlie push-ups again! I am perplexed as to how I got so deconditioned. My shoulder injury could only play so much.

Here’s how today’s workout went (and yes I cheated and skipped exercises again tsk tsk):

Wide-Grip Barbell Bench Presses
5 sets of 8 reps. I used no additional weight, just the bar itself which weighs 45 lbs.

Push-Ups (Close and Wide Hand Positions)
Haha do I even go here? I was supposed to do 3 sets of 15…

Cable Crossover
Set one 10 reps at 30 lbs
Set two 10 reps at 30 lbs
Set three 10 reps at 50 lbs

I liked this exercise a lot although I could really feel my shoulder pain when I upped the weight.

Smith Machine Incline Bench Press
I got too intimidated to do this exercise because this old man was hovering near me. I got anxious and foresaw all these devastating things happening to me like weights falling on my chest, or fingers being pinched off because I didn’t know how to work the machine. If I was smart I would have asked him how it works but I am too antisocial for that.

Side-to-Side Push-ups
I got scared off due to my previous push-up failures and didn’t even attempt these.

Toe Touchers and Crunches Supersets
3 sets of 20 reps for each. I screwed up and didn’t realize it was supposed to be a superset so I only alternated once, finishing the superset with 40 crunches.

Knee/Hip Raise on Parallel Bars
Set one 5 reps (upper body strength FAIL)
Set two 10 reps (repositioned my arms which helped)
Set three 10 reps (I barely got the last two in)

Cable Crunch
Set one 10 reps at 40 lbs
Set two 10 reps at 60 lbs
Set two 10 reps at 60 lbs

I liked this exercise although I looked like a peasant hailing royalty doing it.

I finished my workout with 30 minutes on the recumbent bike. I may do some stretching/ yoga later on today as well. I can feel all the lactic acid building up in my shoulders which is no bueno! Jamie Eason suggests upping your calcium intake with weight lifting to help with that so I suppose I should do that too.