Oh hey there. Guess what? I finally finished week 9 of this thing!

It took me two weeks thanks to time issues, being sick, and just generally being unable to keep up the 6 day a week schedule physically. So I rested and did some light cardio on other days and finished up all the workouts in the last two weeks.

LiveFit Trainer Week 9 Workouts:

Copied from my notebook so the modifications I made are there. This is mostly just for my own records but you might be interested to see what kind of workouts they are.

Day 57

Superset

• Leg press – 3 x 15 – 220 lbs
• Freehand Jump Squat – 3 x 15  – bw

Working set + active rest

• Single Leg Squat – 3 x 15 – bw
• Run in place – 3 x 1 min

Superset

• Lunge – 3 x 20 – bw
• Long Jump – 2 x 20 – bw

Superset

• Leg Extensions – 3 x 20 – #3
• Lateral Bound – 2 x 20

Squats – 3 x 20 – bw (working on form)

Working set + active rest

• Standing Calf Raise – 3 x 20 – bw
• Run in Place – 3 x 1 min

Working set + active rest

• Leg Press Calf Machine – 3 x 20 – #11
• Run in Place – 3 x 1 min

Day 58

Superset

• Wide Grip Lat Pulldown – 3 x 15  – 66 lbs
• Underhand Pulldown – 3 x 15 – 66 lbs

Working set + active rest

• One-arm Dumbbell Row – 3 x 15 – 27.5 lbs
• Exercise Ball Pull-in – 3 x 15 – bw

Working set + active rest

• Seated low row – 3 x 15 – 79 lbs for 1 set, 66 lbs for 2 sets
• Jacknife situp – 3 x 15

Working set + active rest

• Bent Over Row – 3 x 15 – 40 lbs for 1 set, 35 lbs for 2 sets
• Run in place – 3 x 1 minute

Superset

• Alternate Dumbbell Curls – 3 x 20 – 17.6 lbs
• Bench Dips – 3 x 12 – bw

Superset

• Preacher Curls – 3 x 12
• Pushups – 3 x 12 – bw

Working Set + active rest

• Tricep Pushdown – 3 x 12 – #4
• Mountain climbers – 3 x 20

Working Set + active rest

• Cable Rope Overhead Tricep Extension – 3 x 12 – # 3
• Air Bike – 3 x 25

Day 59

Superset

• Incline dumbbell Press – 3 x 15 – 15 lb db
• Dumbbell Shoulder Press – 3 x 15 – 11 lb db

Working Set + active rest

• Cable Crossover – 3 x 15 – #2
• Pushups – 3 x 12 – bw knees

Working Set + active rest

• One Arm Over Dumbbell Squats – 3 x 15 – 11 lb db
• Jackknife Situps – 3 x 15

Working SuperSet + active rest

• Side Lateral Raise – 3 x 15 – 4.4 lb db
• Standing Dumbbell Upright Row – 3 x 15 – 11 lb db
• Burpees – 3 x 10

Triple Set

• Tricep Dips – 3 x 15 – #14
• Reverse Crunches – 3 x 15
• Pushups – 3 x 15

Cardio – intervals stationary bike 20 minutes, treadmill 10 minutes

Day 60

Superset

• Seated Leg Curl – 3 x 15 – #5
• Lunge – 3 x 15 each – bw

Superset

• Straight Leg Deadlift – 3 x 15 – 66 lbs
• Bounce Bounce Squat – 3 x 15 – bw

Superset

• Lying Leg Curl – 3 x 15 – 38.5 lbs
• Split Squats – 3 x 15 – bw

Superset

• Squats – 3 x 15 – bw
• Stability Ball Leg Curl – 3 x 15 – bw

Working Set + active rest

• Lying Leg Curls – 3 x 20 one leg – #1
• High knees – 3 x 20

Triple Set

• Standing Calf Raise – 3 x 20
• Seated Calf Raise – 3 x 20 – 88 lbs
• Run in place – 3 x 1 min

Day 61

Superset

• Wide Grip Lat Pulldowns – 3 x 12 – #14
• Medicine Ball Twist – 3 x 12 – 8 lb ball

Working Set + active rest

• Seated Cable Rows – 3 x 15 – 66 lbs
• Low Pulley Row to Neck – 3 x 15 – 26 lbs
• Reverse Crunch – 3 x 25

Superset

• Bent Arm Dumbbell Pullover – 3 x 15 – 15 lbs
• Exercise Ball Crunch – 3 x 15 – 8 lb ball

Working Set + active rest

• Wide Grip Lat Pulldown – 3 x 15 – 66 lbs
• Underhand Pulldown – 3 x 15 – 66 lbs
• Crunches – 3 x 15 – bw

Superset

• Stand Bicep Cable Curl – 3 x 15 – #3
• Crunches – 3 x 15

Working Set + active rest

• Hammer Curls – 3 x 15 – 13 lb db
• Tuck Jumps 3 x 15 – bw

Barbell Curl 21s –

Cardio – intervals stationary bike 30 minutes

Day 62

Working Set + active rest

• Bench Press – 3 x 15 – 66 lbs
• Run in place – 3 x 1 min

Working Set + active rest

• Bench Dips – 3 x 15 – bw
• Mountain Climbers – 3 x 15

Superset + active rest

• Standing Dumbbell Upright Row – 3 x 12 – 15 lb db
• Arnold Dumbbell Press – 3 x 12 – 15 lb db
• Run in Place – 3 x 1 min

Superset + active rest

• Side Lateral Raise – 3 x 12 – 6.6 lb db
• Tricep Pushdown Rope – 3 x 12 – #5
• Run in place – 3 x 1 min

Superset

• Pushups – 3 x 10
• Pushups – 3 x 10

Triple Set

• Standing Calf Raise – 3 x 20
• Seated Calf Raise – 3 x 20
• Run in place – 3 x 1 min

Cardio – intervals stationary bike 30 minutes

There is probably a better way to format that. Oh well. ;)

LiveFit Trainer Week 9 Thoughts:

Since this week took me 2 weeks to finish I’m really not following the programs anymore. I am getting results which is awesome but I have to admit now that I won’t be getting the best possible results. That sucks a bit but I’m still happy with the workouts and the changes I’m seeing in my body. I’ve lost weight and inches and no matter what even the smallest changes are nice.

I definitely like the workouts from week 9 and after looking ahead from the next few weeks. They are intense but awesome. I’ll probably be repeating some or all of them again after I finish them all the first time.

I made some modifications this week though to the program. Instead of jumping rope I’m just running in place because there is no space in my gym to jump rope. I didn’t realize before how packed it was in there but I’d risk hurting myself or someone else with a jumprope. Other than that I’m loving the active rests and things like jump squats and lateral bounds – it makes me feel like an actual athlete. If only I was training for an actual sport!