LiveFit Trainer Week 3

I’ve finished the third week of Jamie Eason’s Live Fit Trainer program!

I really enjoyed this week. The reps were lower – 3 sets of 10 reps for exercises – and the weight was higher at 85% of max. I had trouble figuring out the right weight to lift and I know on some exercises I’m lifting lighter than I could/should, but I’m hoping to figure it all out next week when I go through the same exercise again.

Day 15: Legs

• Leg Extensions –  3 x 10 @ 51#
• Wide Stance Barbell Squats – 3 x 10 @ 132#
• Walking Barbell Lunges – 3 x 10@ 22#
• Single-Leg Barbell Deadlift – 3 x 10 @ 11#
• Lying Leg Curls – 3 x 10 @ 38.5#
• Seated Calf Raises – 3 x 10 @ 44#
• Standing Calf Raises – 3 x 10 @176#

Day 16: Back/Biceps

• Hammer Strength Lat Pull – 3 x 10 @ 22#
• Wide Grip Lat Pulldown – 3 x 10 @ 92#
• Seated Narrow Grip Cable Rows – 3 x 10 @ 92#
• Bent Over Barbell Row – 3 x 10 @ 35#
• Back Extensions –  3 x 10
• Barbell Curl – 3 x 10 @ 35#
• Incline Dumbbell Curl – 3 x 10 @ 15# each hand
• Alternate Hammer Curl – 3 x 10 @ 15# each hand

Day 17: Chest/Triceps

• Wide Pushups – 3 x 10
• Incline Dumbbell Press – 3 x 10 @ 27.5#
• Flat Bench Flyes – 3 x 10 @ 9#
• Decline Flyes – 3 x 10 @ 9#
• Bench Dips – 3 x 10
• Lying EZ-Bar Triceps Extension – 3 x 10 @ 30#
• Dumbbell Triceps Kickback – 3 x 10 @ (forgot to record)
• Overhead Two Handed Triceps Extension – 3 x 10 @ 22#
• Cable One Arm Triceps Extension – 3 x 10 @ (forgot to record)

Day 18: Legs

• Leg Extensions – 3 x 10 @ 51#
• Wide Stance Barbell Squats – 3 x 10 @ 132#
• Walking Barbell Lunges – 3 x 10 @ 22#
• Single-Leg Barbell Deadlift – 3 x 10 @ 11#
• Lying Leg Curls – 3 x 10 @ 44#
• Seated Calf Raises – 3 x 10 @ 88#
• Standing Calf Raises – 3 x 10 @ bodyweight (machine was blocked)

Day 19: Shoulders/Abs

• Seated Dumbbell Press – 3 x 10 @ 20#
• Rear-Delt Cable Flyes – 3 x 10 @ 8#
• Dumbbell Front Raise – 3 x 10 @ 8#
• Seated Arnold Press – 3 x 10 @ 20#
• Dumbbell Lateral Raise - 3 x 10 @ 8#
• Seated Bent-Over Rear Delt Raise - 3 x 10 @ 8#
• Crunches – 3 x 10
• Roman Chair Leg Raise – 3 x 10
• Oblique Crunches – 3 x 10 (each side)

Day 20 & 21: Rest

Went for my first bike ride since being back in NZ on day 21! It was great! :)

(I totally stole Janetha’s way of typing of my workouts. Thanks for the idea chica!)

Week 3 Thoughts:

I loved this week. I loved lifting heavier weights, I loved the change in program, I loved doing new exercises, I loved all of it! I know it was effective too because I was sore after every workout. Each body part was worked and it was worked hard. I can’t wait to see what happens in the upcoming weeks.

Like I mentioned earlier, one of my biggest problems was not knowing what weight to lift. Some I got right but quite a few I did it too light and just wrote “move up” for next time instead of finding the right weight. I wish I had just done it then, but I’ll find the groove next week for those exercises where I’m lagging.

I hurt my quad a bit doing lunges this week so I’m going to take extra care next week and in the future when doing them so I don’t overstretch or anything when doing them. I’d like to keep my body injury free!

My eating this week was great during the week and then fell apart over the weekend as I now have a tendency to do. I’m going to have to work a lot harder if I am to be consistent and succeed with this program. So with that I’ve decided to skip our Friday night date nights which are normally dinner out and limit my market trips to one per weekend (instead of two or three). That should workout so I am still eating normally for most meals even on the weekend. I hate that things fall apart on the weekend and I eat out so much! It’s my biggest hurdle right now and I’m going to conquer it just like I’m doing with the workout part of this program.

Check out previous weekly recaps:

• LiveFit Trainer Week 2
• LiveFit Trainer Week 1

1. LiveFit Trainer Week 1
2. LiveFit Trainer Week 2
3. This Week Will Be…
4. Goobye Brownies, Hello Week Of Awesomeness!
5. Birthday Week!