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.
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
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
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!
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.
My hubby had a little too much fun last night and as a result didn’t want to go to the gym. Instead he wanted Phò. I suggested we go to the Phò place then work out. He agreed but that thought quickly got forgotten…or Phògotten har har.
What Phó is supposed to look like Continue reading
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!!
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
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!!!!
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
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.
1 set 5 reps. Failed at this so I changed to reverse crunches.
2 sets 20 reps
3 sets 20 reps
End of Superset
Knee/Hip Raise on Parallel Bars
3 sets of 10 reps
3 sets of 10 reps 60 lbs
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.