Live To Win!
It's not about the destination, but it's all about the journey
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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.
Well this week was a mess! I only got 3 workouts in and the rest of the time I was running around like crazy! I am dealing with an injury right now. Pulled something in my upper hamstring area. Had to do a lot of walking and stretching. Here is my rundown for the week:
Tuesday 5/14/2013 – Walked 2.1 miles. It was a boring workout because the street view was so plain. Important thing is I did it! I could feel my hamstring tightening and had to walk this workout.
Also completed an upper body workout. Mostly used dumbbells. Completed 3 sets at around 12 – 15 reps each set. Basically I worked chest, shoulders, back, biceps, and triceps. Had a pretty decent session 🙂
Wednesday 5/15/2013 – 2.1 mile walk/jog. Still a boring run. Plain street view. At least my hamstring is feeling better.
Saturday 5/18/2013 – This was the best workout of the week. Did iFit workout in the Grand Canyon. This was the second part of the West Rim Trail. 3 miles. Treadmill ranged from 6% decline to 33% incline (which kicked my ass!!!).
The scenery wasn’t as pretty as this picture, but it was a nice change from running down a boring street!
I found a quote that I think says it all….. “Run when you can, walk when you have to, crawl if you must, just never give up” – Dean Karnazes. And that is exactly what I do. I know my limits and since I am plagued with multiple injuries ( 5 knee surgeries, 2 ankle/foot surgeries, low back double fusion) there are times I have to make myself slow down or run the risk of injuring myself again.
I post these workouts to keep myself accountable. I don’t expect to have a lot of followers because I know this isn’t interesting enough for some of the folks out there. But for me it means everything. If it will help me stay on track, then I will do it. And if by chance I can help motivate someone else, then it’s all worth it!!
I will end with this cartoon that is so real to me!! I can totally relate 🙂