Workouts 5/18 – 5/24/ 2014

June 2, 2014 — #incline training, exercise, fitness, weight loss, weight training, workouts

This week went well.  At my weigh in I lost 2.5 lbs.  Yay!!!!  Made it through week 3 of my  program.  This week was tough because it had me weight training five times during the week.  There were moments of procrastination, but I pulled myself together and got through it.  Once again the workouts below are 3 sets of 10 to 15 reps.  I have a home gym and this is where I train.  Some of the exercises had to be modified since I didn’t have the equipment.  You can find this workout on bodybuilding.com, Jamie Easons LIVEFIT program.

Eating plan is still the same.  I try and stay between 1200 – 1500 calories.  On days I am not training I stay closer to 1200.  The coconut water, to me, is not very tasty.  I’m still drinking it because I know it is good for me, but I drink it fast to get it down.  Some of you might like it.  I’m just struggling with it.  Chia seeds are my favorite.  The fiber content is great and I love sprinkling it on yogurt.

So below was the workout for this past week……….

Monday: Legs/Calves (3 sets x 10 – 15 reps) (45 second rest between sets)

Leg Extensions

Wide Stance Barbell Squat

 Lunges

Dumbbell One – Legged Deadlift

Lying Leg Curls

Seated Calf Raise

Standing Calf Raises

Tuesday: Back/Biceps (3 sets x 10-15 reps) (45 sec rest between sets)

Wide Grip Seated Rows

Wide-Grip Lat Pulldown

Seated Cable Rows

Hyperextensions (back extensions)  on stability ball

Alternating Dumbbell Curls

Incline Dumbbell Curls

Alternate Hammer Curls

Wednesday: Chest/Triceps (3 sets x 10-15 reps) (45 sec rest between sets)

Push Ups (m0dified, my upper body strength is still not the greatest right now)

Incline Dumbbell Press

Dumbbell Flyes

Decline Dumbbell Flyes

Lying Triceps Press

Tricep Dumbbell Kickbacks

Standing Dumbbell Triceps Extensions

Cable One Arm Tricep Extension

Cardio: 30 min Treadmill, 15 min Bike = 45 min Cardio routine

Thursday: Legs (3 sets x 10-15 reps) (45 sec rest between sets)

Leg Extensions

Wide Stance Dumbbell Squat

Dumbbell One-Legged Deadlift

Lying Leg Curls

Seated Calf Raises

Standing Calf Raises

Cardio: 30 min on bike

Friday: Shoulder/ABS  (3 sets x 10 – 15 reps) ( 45 sec rest between sets)

Seated Dumbbell Press

Back Flyes With Band

Front Dumbbell Raises

Arnold Dumbbell Press

Side Lateral Raise

Seated Bent-Over Rear Delt Raise

Crunches

Leg Raises With Stability Ball

Saturday: Cardio Day

01:06:00 walk/jog on the incline trainer

Weigh In: -2.5 lbs