veronicaf Posted January 22, 2012 Author Share Posted January 22, 2012 Saturday, Jan 21 AM Yoga/Meditation 50 min PM Weights:DB Wall Squats 3 sets of 12DB Bulgarian Lunges 3 sets of 12Sumo BB Squats 3 sets of 12Seated Leg Curls 3 sets of 12Standing Calf Raises 3 sets of 12Seated Calf Raises 3 sets of 12 Program: Jamie Eason Live Fit Phase I Link to comment Share on other sites More sharing options...
veronicaf Posted January 23, 2012 Author Share Posted January 23, 2012 Sunday, Jan 22 PM WorkoutWarmup Hip Hop Hustle 16 minDB Press 3 @ 12Front Delt Raise 3 @12Side Lateral Raise 3 @ 12Seated Bent over Rear Delt Fly 3 @ 12Exercise Ball Crunches w/band 3@12Air Bike w/band 3@12Seated Ab Twist w/band 1 @ 12 each side Link to comment Share on other sites More sharing options...
veronicaf Posted January 23, 2012 Author Share Posted January 23, 2012 Monday, Jan 23 AM: Gentle Yoga Felt great to stretch out my sore muscles! Link to comment Share on other sites More sharing options...
veronicaf Posted January 25, 2012 Author Share Posted January 25, 2012 Tuesday, Jan 24PM Cardio: Turbo Kick (at a low intensity) Link to comment Share on other sites More sharing options...
veronicaf Posted January 27, 2012 Author Share Posted January 27, 2012 Week 2, Phase 1: LiveFit Program Day 1, Jan 26 Wide Pushup 3 sets of 12Bench Press 3 sets of 12DB Flyes 3 sets of 12Narrow Pushups 3 sets of 12Overhead Triceps DB Extension 3 sets of 12Triceps Pushdowns 3 sets of 12 Link to comment Share on other sites More sharing options...
veronicaf Posted January 28, 2012 Author Share Posted January 28, 2012 Friday, Jan 27 No Cardio: Wide Grip Lat Pull-Down 3 sets of 12One-Arm DB Row 3 sets of 12Seated Cable Row 3 sets of 12Underhand Cable Pulldown 3 sets of 12Alternating DB Curl 3 sets of 12One-Arm DB Curl 3 sets of 12Cable Biceps Curl 3 sets of 12 I feel so much stronger this week. I increased the weights on most exercises. I think a combination of a new weight training program, improved diet and the addition of supplements (i.e., protein and aminos) added in my progress. My diet is still a work in progress however. Link to comment Share on other sites More sharing options...
veronicaf Posted January 29, 2012 Author Share Posted January 29, 2012 Saturday, Jan 28 Today is Leg Day. Leg training is not my favorite. I have knee problems which make training my legs difficult. Today's workout: DB Squats 3 sets of 12DB Static Lunge 3 sets of 12DB Sumo Squat 3 sets of 12One Leg Bridge on Step 3 sets of 12Standing Calf Raise with Band 3 sets of 12Seated DB Calf Raises 3 sets of 12 Link to comment Share on other sites More sharing options...
veronicaf Posted January 29, 2012 Author Share Posted January 29, 2012 Sunday, Jan 29 Workout: (this is the last weight workout for week two of the program)Seated DB Press 3 sets of 12Front Delt Raise to a "T" 3 sets of 12Side Lateral Raises 3 sets of 12Seated Bent Over Rear Delt Flyes 3 sets of 12Rear Shoulder Pull with Band 3 sets of 12Exercise Ball Crunch with band 3 sets of 12Air Bike with band 3 sets of 12 I'm really enjoying this program. I can't weight to see the final results. Link to comment Share on other sites More sharing options...
veronicaf Posted January 31, 2012 Author Share Posted January 31, 2012 Monday, Jan 30 Rest Day!!! Link to comment Share on other sites More sharing options...
veronicaf Posted February 1, 2012 Author Share Posted February 1, 2012 Under the weather today. Taking another rest day. Link to comment Share on other sites More sharing options...
veronicaf Posted February 1, 2012 Author Share Posted February 1, 2012 Wednesday, Feb 1 Just completed my yoga practice. Tomorrow is weight training. Can't wait! Link to comment Share on other sites More sharing options...
veronicaf Posted February 3, 2012 Author Share Posted February 3, 2012 Thursday, Feb 2 WorkoutBB Hack Squat 3 sets of 12Wide Stance DB Squat 3 sets of 12Walking BB Lunge 3 sets of 12Single Leg KB Deadlift 3 sets of 12Lying Leg Curls 3 sets of 12Back Kick Back on Bench 3 sets of 12Seated Calf Raise 3 sets of 12Standing Calf Raise 3 sets of 12 Link to comment Share on other sites More sharing options...
C.O. Posted February 3, 2012 Share Posted February 3, 2012 Veronica, great job sticking with your journal entries this month. You are approved for the prize package. Please continue to share your journal with the group, so many of us are interested in seeing what everyone else is doing. Also it'd be good to keep letting us know what you are eating as well. Food choices are just as important as workout choices. We can all pick up ideas from reading each others menus just as we can from reading workout routines. Your sharing and hard work is appreciated, -Dylan Link to comment Share on other sites More sharing options...
veronicaf Posted February 4, 2012 Author Share Posted February 4, 2012 Friday, Feb 3 WorkoutNarrow Lat Pulldown 3 sets of 10Wide Grip Lat PulldownSeated Narrow Grip Cable Rows 3 sets of 10TBar Row 3 sets of 10Back Extension 3 sets of 10BB Curl 3 sets of 10Incline DB Curl 3 sets of 10Alt Hammer Curls 3 sets of 10 I will start tracking my food on the log beginning on Sunday. Link to comment Share on other sites More sharing options...
veronicaf Posted February 4, 2012 Author Share Posted February 4, 2012 Saturday, Feb 4 Workout:Wide Pushups 3 sets of 10Incline DB Press 3 sets of 10Machine Flyes 3 sets of 10Decline Flyes 3 sets of 10Bench Dips 3 sets of 10Lying BB Triceps Extension 3 sets of 10One Arm DB Triceps Kickback 3 sets of 10Overhead Two Handed DBTriceps Extensions 3 sets of 10Cable One-Arm Triceps Extension 3 sets of 10 Link to comment Share on other sites More sharing options...
veronicaf Posted February 5, 2012 Author Share Posted February 5, 2012 Sunday, Feb 5 Workout:AM: yoga and meditationPM: Hack Squat 3 sets of 10Wide Stance BB Squat 3 sets of 10DB Back Lunge 3 sets of 10Single leg KB Deadlift 3 sets of 10One legged Bridge w/step 3 sets of 10Seated Calf Raise 3 sets of 10Standing Calf Raise 3 sets of 10 Food:1. Tofu Scramble with small potato and salsa, grapefruit2. Tofu, brown rice, brocolli3. 1/2 luna bar and grapefruit4. pasta, stirfry veggies, hummus5. Smoothie w/manitoba protein powder and banana Link to comment Share on other sites More sharing options...
veronicaf Posted February 7, 2012 Author Share Posted February 7, 2012 Monday, Feb 6 1. Smoothie: Manitoba protein powder, soy milk, banana. Grapefruit2. 2 slices wheat toast, PB + watermelon & cantaloupe +Tea3. veggie sushi, salad, dressing3. Luna Bar + watermelon & cantaloupe4. Veggie Wrap with veggie cheese + vegan coleslaw5. soy milk + grapefruit Workout:Seated DB Press 3 sets of 10Rear Delt Cable Flyes 3 sets of 10DB Front Raise 3 sets of 10Seated Arnold Press 3 sets of 10DB Lateral Raise 3 sets of 10Seated Bent Over Rear Delt Raise 3 sets of 10Crunches 3 sets of 10Leg Raises 3 sets of 10Oblique Crunches 3 sets of 10 Link to comment Share on other sites More sharing options...
veronicaf Posted February 11, 2012 Author Share Posted February 11, 2012 I didn't plan my meals today. So, of course I got off track. 1. Luna Bar, grapefruit, tea2. tofu & potatoes 3. tomato soup + salad and dressing, roll4. watermelon, cantaloupe, 2 oatmeal raisin cookies5. Salad, dressing, pasta, tomato sauce WorkoutNarrow pull downs 3 sets of 10Wide grip Pull down 3 sets of 10Seated Narrow grip cable rows 3 sets of 10T Bar rows 3 sets of 10Back extensions 3 sets of 10BB Curl 3 sets of 10Incline DB Curls 3 sets of 10Alternate Hammer Curl 3 sets of 10 Link to comment Share on other sites More sharing options...
veronicaf Posted February 21, 2012 Author Share Posted February 21, 2012 I'm back. Workout:Wide Grip machine press 5 sets of 8Wide and Close stanch push ups 3 sets of 15Cable Crossovers 3 sets of 10DB Incline Press 3 sets of 10side to side push ups 3 sets of 10Superset:Toe touches 3 sets of 20Crunches 3 sets of 20Leg raise with medicine ball 3 sets of 10Cable Crunches 3 sets of 10 30 min Cardio (Floor and Step) Food:1. 2 Vans Waffles, homefries, grapefruit2. Protein shake, 1/2 banana, PB3. Pasta, pesto, stirfry veggies4. Protein shake, 1/2 banana5. Protein shake Link to comment Share on other sites More sharing options...
veronicaf Posted February 22, 2012 Author Share Posted February 22, 2012 Leg Day Leg Extensions 2 warmup sets for 30 repsWide Stance BB Squat 2 lighter sets of 14, 2 heavier sets to failureLeg Press 4 sets of 8 repsWalking DB Lunges 3 sets of 20 repsDB Step Ups 3 sets of 10 repsPlie DB Squats 3 sets of 10 repsStanding Calf Raise 3 sets of 20 repsLeg Press Calf Raise 3 sets of 20 reps Food:Raisin Bagel with PB, teaStirfry Veggies, Tofu and RiceVegan Cookie and BananaBurrito (WH tortilla, hummus, vegan refried beans, and salsa), green salad, italian dressingProtein shake Link to comment Share on other sites More sharing options...
veronicaf Posted February 24, 2012 Author Share Posted February 24, 2012 Down with a terrible cold. Extremely congested. Link to comment Share on other sites More sharing options...
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