Workouts 5/25 – 5/31/2014

June 2, 2014 — 1 Comment

 

Well this week didn’t start off well.  Sunday was my rest day and as I stated in my last post I lost 2.5 lbs.  Monday (Memorial day) was suppose to be my leg day and I procrastinated all day til the day was over and the workout was not completed 😦  Therefore, I told myself that tomorrow (Tuesday) was going to be a bitch because I was going to have to add the missed workout on top on the days workout planned!  So Tuesday is going to look like a long workout because, well, it was!  On my weigh in on Sunday, 6/1, I lost 1 lb.  God, the pounds coming off are moving so slowly!!!!!!!!!!  I need to remind myself not to put a lot of value on the scale and to go by how I feel and I can definitely say I feel stronger.  I feel it but I can’t say I see the results yet.  I guess the weight loss would be one of the results that is paying off, but my diet is also a big part of that.  I am eating really clean.  Drinking lots of water!!  Fruits and veggies have become my friend.  I can say I have cut out sugar and pretty much decreased my sodium intake substantially.  You can do all the training you want but if you don’t eat right, you will never see the benefits of your hard work in the gym.  Exercise and nutrition go hand in hand.  Got to do them both!!!  So here is my workout for the week.  Pretty much the same as last week with some few changes.

Oh, by the way, after completing this weeks workout I will have completed Phase 1.  Next week I enter Phase 2 which bumps me up to training 6 days a week!!

Sunday: Day Off

Monday: Procrastination Day!!!!!! Zippo done

Tuesday: Legs (missed workout from yesterday!) Back/Biceps    ( 3 x 10 – 15 reps, 45 sec rest between sets)

Legs: 6:40 pm

Leg Extension

Plle Dumbbell Squat

Dumbbell One-Legged Deadlift

Lying Leg Curls

Seated Calf Raises

Standing Calf Raises

Legs Completed: 7:17 pm

Back/Biceps : 7:23 pm

Wide Grip Seated Rows

Wide- Grip Lat Pulldown

Seated Cable Rows

Smith Machine Bent Over Row

Alternating Dumbbell Curls

Incline Dumbbell Curl

Alternate Hammer Curl

Back/Bicecps completed: 8:10 pm

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

Pushups (modified)

Incline Dumbbell Press

Dumbbell Flyes

Decline Dumbbell Flyes

Decline Close-Grip Bench to Skull Crusher

Lying Tricep Press

Tricep Dumbbell Kickback

Standing Dumbbell Triceps Extension

Cable One Arm Tricep Extension

Cardio: 40 min on incline trainer

Thursday: Legs  (3 x 10-15 reps, 45 sec rest between sets) ( Almost didn’t get done was tired and irritated)

Leg Extensions

Plle Dumbbell Squats

Dumbbell One-Legged Deadlift

Lying Leg Curls

Seated Calf Raises

Standing Calf Raises

Friday: Shoulder/ABS (3 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 Raises

Crunches

Lying Leg Raises with Stability Ball

Oblique Crunches (Floor)

Saturday: Day Off

The first four weeks are done!!  I made it through Phase 1.  In the original workouts there are lunges and hyperextensions for the back.  Since I have bad knees (5 surgeries) and a bad back (Double low back fusion) I have to side step these exercises and look for alternate movements.  Go to bodybuilding.com and look up Jamie Easons LIVEFIT workout for the EXACT workout plan.