Update of the Livefit trainer…

I wanted to update you on the Livefit trainer. I have just completed week 5. Today is my rest day, which means tomorrow is my first day of week 6. It is hard to believe I am halfway through the trainer.

Phase 2 has begun…

Week 5 is the first week of Phase 2. And let me tell you this week had been super intense! However, Jamie Eason claims that it is just the beginning. Let me explain to you what Phase 2 is all about.

Remember how in Phase 1, there was NO CARDIO… which meant no running. Oh how I missed my runner’s high. Jamie Eason wanted to use Phase 1 as a muscle building phase. She also wanted us to focus on our clean eating diet which meant eating whole clean foods, as 5-6 small meals in three hour intervals.

Well in Phase 2, we are still building muscle. Actually, there are way more work outs. Some work outs are combined with another as a super set. Other work outs have reps up to 20 or 30.  Another thing that has finally been added is 30 minute cardio sessions,which Jamie Eason suggests doing after you weight lift. This means running for me. Yippee! We are also continuing to eat clean, 5-6 small meals a day, in three hour intervals. Drinking tons of water, and taking our supplements. One new thing, Jamie Eason suggest, that I am going to start to do is using the app My Fitness Pal, which will help me keep track of my calories, making sure I get enough.

Week 5 has been intense, because it has been more time consuming, but I haven’t missed a day. Today is my much needed rest day. Tomorrow week 6 begins. I am also starting my half marathon training. In order to fit all this in, and stay on top of everything, I am going to be waking up earlier. I have a feeling there might be some days where I will be doing a double, but I am going to try my hardest to try to avoid this and just get all my work outs done in the morning time, before work.

Phase 2, Week 5

Day 29 – Back/ Cardio

• Wide Grip Overhand Pullups– 3 sets of 8 reps – (using bodyweight)
• Superset:

•  Bent Over Barbell Row – 3 sets of 8 reps – (40 lbs)
  I love this exercise!

•  Seated Cable Rows – 3 sets of 8 reps – (40 lbs)
• End of superset; resume normal sets

•  Wide-Grip Lat Pulldown – 3 sets of 10 reps – (35 lbs)
•  One-Arm Dumbbell Row – 3 sets of 8 reps – (20 lbs)
  I am getting stronger. Use to do this one with 10 lbs.

•  Hyperextensions (Back Extensions) – 3 sets of 8 reps – (using body weight)
• Cardio: 5K run outside.

Day 30 – Chest/Abs

• Wide-Grip Barbell Bench Press – 5 sets of 8 reps – (2 sets of 30 lbs, 3 sets of 40 lbs)

• Smith Machine Incline Bench Press – 3 sets of 10 reps – (30 lbs)

•  Superset:

•  Toe Touchers – 3 sets of 20 reps – (body weight)
•  Crunches 3 sets of 20 reps (legs straight in the air)
• End of superset; resume normal sets
•  Knee/Hip Raise On Parallel Bars – 3 sets of 10 reps -(body weight)
•  Cable Crunch – 3 sets of 10 reps – (40 lbs)

Day 31- Legs

•  Leg Extensions – 2 warm-up sets with lighter weight for 30 reps – (I used 30 lbs and it was killer. 
•  Wide Stance Barbell Squat – 2 lighter sets of 15 reps, 2 heavier sets to failure – (First two sets with 50 lbs, Last two sets 70 – 90 lbs)
•  Leg Press – 4 sets of 8 reps- (90 lbs)
•  Walking Barbell Lunge –  3 sets of 20 reps, baby steps (30 lbs)

•  Plie Dumbbell Squat – 3 sets of 15 reps – (20 lbs)
•  Standing Calf Raises – 3 sets of 20 reps, last set to failure – (90 lbs)

Day 31 – Arms, Abs, Cardio

• Barbell Curl – 3 sets of 10 reps – ( 1 set 20 lbs. It was too light,  so I went up to 30 lbs. Someone is getting stronger. 🙂 )

•  Overhead Cable Curl – 3 sets of 10 reps – (Cables are hard. 10-20 lbs) 
•  Cable Hammer Curls – Rope Attachment – 3 sets of 10 reps – (20 lbs)

•  Alternate Hammer Curl – 3 sets of 10 reps – (10 lbs)
•  Bench or Parallel Bar Dips – 3 sets of 12 reps – (body weight. One of my new favorite exercises. However, I was suppose to do 15 reps but could only do 12. This is a hard one.)
•  Seated Triceps Press – 3 sets of 10 reps – (20 lbs, a new PR. Feeling much stronger.)
•  Triceps Pushdown – Rope Attachment – 3 sets of 10 reps – (20 lbs)

•  Hanging Leg Raise (or roman chair) – 3 sets of 10 reps – (body weight) I like roman chair better.
• 30 minute Cardio session on treadmill. I hate the treadmill, because I would rather be running outside. But I ended up, having a sweaty fast treadmill run, working on speed work.

Day 33 – Shoulder/ Cardio

• Smith Machine Military Press – 1 warm-up set, 3 sets of 10 reps – (I got up to 30 lbs on this, but I didn’t like it. I have done this one before with just a 30 lb bar with my chair in and incline position, and felt it much more, so I think I will do that for now on.

•  Upright Dumbbell Rows – 3 sets of 10 reps, – (10 – 15 lbs)
•  Standing Dumbbell Military Press (shown seated) – 3 sets of 10 reps – (10 lbs)

•  Incline Bench Front Dumbbell Delt Raises (go light) – 3 sets of 10 reps – ( 10 lbs)
•  Rear Delt Cable Flyes – 3 sets of 10 reps (5 lbs, last 5, 10 lbs)
•  Lateral Raise – 3 sets of 10 reps – (5 lbs)
  Last set is a drop-set.
•  Rear Delt Raise – 3 sets of 10 reps – (5 lbs)
  Last set is a drop-set.
•  30 minute Cardio Session, Treadmill.

J and I headed to the gym by 7:00 am. We were completely done with this work out by 8:30 am. It felt really good to have it done that early. 

Day 34- Legs

I was up and at the gym by 8:00. I wasn’t able to finish this work out because I had to be at work by 10, so had to leave the gym by 9:00. This was an intense work out and my legs were still really sore from working out earlier during the week. So I am going to finish this work out tomorrow along with completing day 36 which is back and cardio.

Tomorrow is also suppose to be very snowy in my area. So my cardio session might end up being another treadmill session. Oh well, I’ll do what I have to do. Desperately wishing it was spring.

Anyhow, at the end of Phase 1, I snapped a progress pic I wanted to share with you. This is my first progress pic, I took last week at the end of phase 1 beginning of phase 2.

Trust me, I didn’t have arms or shoulders like that before. This is proof that 4 weeks of lifting weights really can transform your body.

Found this motivational picture on tumblr, and felt it fit this post perfectly. It has been 4 weeks and I have noticed a change in my body, and I feel much stronger. It will be interesting to take another photo when 8 weeks approaches, and then again when 12 approaches.

I wish it was already TOMORROW…

because…

I can’t wait to start week 6. Although I hate the gym, I  have found a new love for weight lofting… so I hope the snow doesn’t close the gym . 😉

P.S. I am now officially starting my half marathon training as well… so I will post my training program tomorrow.

Questions for You?

1. What races are you training for?
2. What training program do you follow?

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