These posts are probably so boring for you guys. Sorry! I really love to keep track of my progress though. It’s so cool to be able to click from this post to when I first started to see how I’ve progressed in just a few weeks. :)

This past week was the start of Phase 2 in the LiveFit Trainer.

Moving into Phase Two, the focus continues to be building muscle, courtesy of a 6-day workout split. The repetitions in this phase fall between 8 and 10, with the exception of certain exercises, where really taxing the muscle requires more volume.

It was a noticeable change from the previous weeks with both the addition of cardio and an extra day of working out!

LiveFit Trainer Week 5

It was a noticeable change from the previous weeks with both the addition of cardio and an extra day of working out!

The workouts for the week:

Day 29: Back & Cardio

• Wide Grip Overhand Pullups – 3 sets of 10 reps (132# assistance)

Superset:

• Bent Over Barbell Row – 3 sets of 8 @ 44#
• Seated Cable Rows – 3 sets of 8 reps @ 92#

End superset.

• Wide Grip Lat Pulldowns – 3 sets of 10 reps @ 92#
• One-Arm Dumbbell Row – 3 sets of 8 reps @ 27#
• Hammer Strength Lat Pull – 3 sets of 10 reps @ 50#
• Hyperextensions (Back Extensions) – 3 sets of 8 reps

30 minutes cardio medium intensity - 1/2 bike, 1/2 treadmill walking

Day 30: Chest/Abs & Cardio

• Wide Grip Barbell Bench Press – 5 sets of 8, warm up and negative with 45# bar, 3 sets of 8 @ 88#
• Pushups – 3 sets of 15 reps
• Cable Crossover – 3 sets of 10 reps @ (# 3 on cable machine… forgot to write weight)
• Smith Machine Incline Bench Press – 3 sets of 10 reps @ bar
• Side to Side Pushups – Accidentally skipped these… didn’t even notice!

Superset:

• Toe Touchers – 3 sets of 20 reps
• Crunches – 3 sets of 20 reps

End superset.

• Knee/Hip Raise on Parallel Bars – 3 sets of 10 reps
• Cable Crunch – 3 sets of 10 reps

30 Minutes Cardio medium intensity - 1/2 bike, 1/2 treadmill

Day 31: Legs

• Leg Extensions – 2 warm up sets of 30 reps
• Wide Stance Barbell Squat – 2 light sets of 15 reps @ 66# and 2 heavy sets to failure @ 132# – 17, 14 reps
• Leg Press – 4 sets of 8 reps @ 265#
• Walking Barbell Lunge – 3 sets of 20 reps @ 44#
• Barbell Step Ups – 3 sets of 10 reps @ 66#
• Plie Dumbbell Squat – 3 sets of 15 reps with 33# dumbbell
• Standing Calf Raises – 3 sets of 20 reps @ 132# last set to failure
• Seated Calf Raises (substitution) – 3 sets of 20 reps @ 88# last set to failure

Day 32: Arms/Abs & Cardio

• Barbell Curl – 3 sets of 10 reps @ 40#

Superset:

• Overhead Cable Curl – 3 sets of 10 reps @ #2 on cable machine
• Cable Hammer Curls – 3 sets of 10 reps @ #5 on cable machine

End of superset.

• Alternate Hammer Curl – 3 sets of 10 reps @ 18#
• Bench Dips – 3 sets of 15 reps @ bodyweight
• Skullcrushers – 3 sets of 10 reps @ 35#
• Seated Triceps Press – 3 sets of 10 reps @ 27#
• Triceps Pushdown – 3 sets of 10 reps @ #5 on cable machine
• Air Bike – 3 sets of 25 reps
• Jacknife Sit-Up – 3 sets of 10 reps
• Hanging Leg Raise – 3 sets of 10 reps

30 Minutes Cardio medium intensity - 1/2 bike, 1/2 treadmill

Day 33: Shoulders & Cardio

• Smith Machine Military Press – 1 warm up set, 3 sets of 10 reps @ bar

Superset:

• Upright Dumbbell Rows – 3 sets of 10 reps @ 17# dumbbells
• Standing Dumbbell Military Press – 3 sets of 10 reps @ 17# dumbbells

End of superset.

• Incline Bench Front Dumbbell Delt Raises – 3 sets of 10 reps @ 7#
• Rear Delt Cable Flyes –  3 sets of 10 reps @ 7#
• Lateral Raise – 3 sets of 10 reps @ 11#
• Rear Delt Raise – 3 sets of 10 reps @ 9#

30 minutes Cardio medium intensity – 1/2 bike, 1/2 treadmill

Day 34: Legs

Another bunch where I wrote machine numbers rather than weights. Boo!

Superset:

• Seated Leg Curl – 3 sets of 10 reps @ #5 for 2 sets, #6 for 1 set
• Leg Extensions – 3 sets of 10 reps @ #4 for 2 sets, #5 for 1 set

Superset:

• Barbell Lunge – 3 sets of 20 reps @ 44#
• Abductor Machine – 3 sets of 20 reps @ #7 on machine

Superset:

• Lying Leg Curls – 3 sets of 15 reps @ 44#
• Adductor Machine – 3 sets of 15 reps @ #7 on machine

End of supersets.

• Stiff-legged deadlifts – 3 sets of 10 reps @ 66#
• Single Leg Barbell Squat – 3 sets of 10 reps @ 44#
• Leg Press (Wide Stance) – 1 giant drop set to failure from 265#
• Seated Calf Raise – 3 sets of 20 reps @ 88#
• Standing Calf Raises – 3 sets of 20 @ bodyweight (machine occupied)

Week 5 Thoughts:

I loved and hated this week’s workouts.

Week 5 finally adds back in cardio to the workouts so I did four days of both strength and cardio. Let me tell you, those days sucked purely because I spent an hour and a half in the gym. The actual workouts? Loved them, even the cardio part. Afterwards I felt so strong and badass it was ridiculous.

But yeah, when I realize I’ve spent 2 hours at the gym (including warmup, bathroom break, and shower) I get a bit sad. I’m not one of those people who wants to spend a ton of time at the gym. I do like it if it’s every other day or something like that, but six days a week? Boo. I’m going to stick with this program because I really want to finish it but afterwards I want to spend less time in the gym for sure!

I’m still feeling strong but honestly I’m a bit scared too. I’ve been very comfortable with my body being stuck at the weight it was. I definitely adjusted, and I think there might be a bit of self sabotage that happens when my body changes and gets smaller or even close to 200 lbs. The fact that this program is changing my body’s look and I can literally see where I have muscle in some places freaks me out a bit. It’s cool but so different than I’m having trouble adjusting to the idea. I’m trying not to fall into that self sabotage that comes from changes and so far so good. But I have to be honest and admit that the actual changes happening are just a bit scary for me.

Anyway, all is good this week really! Long workouts but they are fun and I love lifting. Happy to repeat these workouts this coming week!

LiveFit Trainer Week 5 is a post from: A Merry Life! If you aren't reading it via RSS or on amerrylife.com it has been stolen!!