LiveFit Trainer Week 10

Another week is done! I'm almost the end of this programme, which is a little sad, but I'm actually really relieved. I don't think I could take another few months of this intensive 6 day a week workouts.  I am grateful for the muscle that I built and I have lost fat while doing this program, but I'm ready for something less taxing.

That picture makes me laugh hysterically.

This week was a little tough mostly mentally. I felt fat (was retaining a lot of water) and that made me feel pumped and excited about less in turn my workouts. A few days I felt like I wanted to eat everything that makes things difficult, also. I don't, but there were those feeling. I think that despite the small mental hiccups that it was actually a really successful week!

Copied from my notebook so I applied. This is usually only for my own records but you might be interested to see what kind of training that they are.

Day 64

Superset

Leg press-3 x 15-220 lbsFreehand jump Squat – 3 x 15-bw

Toolbox + active rest

Single leg Squat – 3 x 15 – bwRun instead-3 x 1 min

Superset

Lunge-3 x 20-bwLong Jump – 2 x 20-bw

Superset

Leg extensions – 3 x 20-# 3Lateral bound – 2 x 20

Squats – 3 x 20-bw (works on form)

Toolbox + active rest

Standing Calf Raise – 3 x 20-bwRun in Place – 3 x 1 min

Toolbox + active rest

Leg press, calf Machine – 3 x 20-# 11Run in Place – 3 x 1 min

Day 65

Superset

Wide Grip Lat Pulldown 3 x 15-66-66 lbs lbsUnderhand Pulldown – 3 x 15

Toolbox + active rest

One-arm Dumbbell row-3 x 15-27,5 x 15 lbsExercise ball safety relay – 3-bw

Toolbox + active rest

Low seated row-3 x 15-79 kg for 1 set, 66 lbs for 2 setsJacknife is – 3 x 15

Toolbox + active rest

Bent Over row-3 x 15-40 lbs for 1 set, 35 pounds for 2 setsRun village – 3 x 1 minute

Superset

Alternate Dumbbell curls – 3 x 20-lbsBench Dips – 3 x 12-bw 17.6

Superset

Preacher curls – 3 x 12Pushups – 3 x 12-bw

Working Set + active rest

Triceps pushdown machine – 3 x 12 – # 4Mountain climbers – 3 x 20

Working Set + active rest

Cable rope Overhead Tricep Extension – 3 x 12 – # 3Air bike-3 x 25

Day 66

Superset

Incline dumbbell Press – 3 x 15 Shoulder Press – 3 x dbDumbbell lb – 15 15-11 lb db

Working Set + active rest

Crossover – 3 x 15 – # 2Pushups – 3 x 12-bw knees cable

Working Set + active rest

An Arm On barbell squats – 3 x 15-11 lb dbJackknife Situps – 3 x 15

Working SuperSet + active rest

Lateral side raise – 3 x 15 – 4.4 lb dumbbell upright row-3 x dbStanding 15-11 lb dbBurpees – 3 x 10

Triple Set

Triceps Dips – 3 x 15 14Reverse Crunches – 3 x – # 15Pushups – 3 x 15

Cardio intervals stationary bike 20 minutes, 10 minutes treadmill

Day 67

Superset

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

Superset

Straight leg Deadlift-3 x 15-66 x 15-bw lbsBounce Bounce Squat – 3

Superset

Lying leg Curl – 3 x 15 – 38.5 x 15-bw lbsSplit Squats – 3

Superset

Squats – 3 x 15-3 x 15-bwStability ball Leg Curl-bw

Working Set + active rest

Lying leg curls – 3 x 20 a leg – # 1High knees – 3 x 20

Triple Set

Standing Calf Raise-3 x 20-88 20Seated Calf Raise: 3 x – 3 x 1 min lbsRun place

Day 68

Superset

Wide Grip Lat pulldowns-3 x 12 – # 14Medicine ball Twist – 3 x 12-8 lb ball

Working Set + active rest

Seated cable rows – 3 x 15-66 lbsLow pulley row to neck – 3 x 15-26 lbsReverse Crunch-3 x 25

Superset

Curved Arm Dumbbell Pullover – 3 x 15-3 x 15-15 lbsExercise ball Crunch – 8 lb ball

Working Set + active rest

Wide Grip Lat Pulldown 3 x 15-3 x 15-66 lbsUnderhand 66 Pulldown – lbsCrunches – 3 x 15-bw

Superset

Cable Bicep Curl-3 x 15 are – # 3Crunches – 3 x 15

Working Set + active rest

Hammer curls – 3 x 15-13 lb jumps 3 x 15-bw dbTuck

Barbell Curl 21s-

Cardio intervals stationary bike 30 minutes

Day 69

This workout skipped due to time and schedule conflicts.

Day 69

Rest! – I read a few books. :)

So this week was actually an exact repeat of last week, except I missed a workout on Saturday and didn't get that last shoulders and triceps training. Bummer! I just decided to move on anyway, and stick with th program instead of Schedule again dismounting.

In addition to the training I began carb cycling this week if the plan suggests. I really didn't follow the nutrition plan before but thought it might be interesting to test out carb cycling as it's not something I've done before. Until now I have found it interesting. It is difficult to eat carbs so little when you're used to eating so much!

Week 10 felt tough, but I found it. I'm moving to week 11 now and the workouts are all circuits that is crazy! I have a feeling that it's going to be a difficult last two weeks.

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