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