Day 42 HALF WAY THROUGH!!! Be sure to click on Day 42 to read some of Jamie Eason’s tips. She talks about journaling so you rememebr how you felt after a particular meal or workout. Documentation like this helps you make progress when you don’t have a trainer doing this for you.
Don’t stop now. If you really, really want to create lasting change, you need to stick with it for the entire 12-week program, even if you’re an advanced person.
Even though I’ve been doing this for a long time, I still start at the beginning and go through the whole program after I’ve been traveling way too much or holiday time.
I’m much better off at the end when I get through the whole program versus just thinking. “I still look OK so I’ll just start in the middle somewhere and just keep going.”
How are you feeling?! Loving this? I sure am and can’t wait to finish so I can do it all over again.
Day 41 – the workout, tips and daily motivator from bodybuilding.com & Jamie Eason
These variations were like Day 34. No, as usual, these variations do NOT replace the quality you get from doing the ACTUAL exercises listed on the Trainer. These variations are being created to help those who want to make FIT happen, but need help removing one more excuse – whether that be “time”, or “can’t afford gym membership” or “no transportation” etc.
Seated Leg Curl: Swiss ball bridge. Lying on your back, put your heals on the swiss ball. Then keeping your feet in place, roll the ball towards you, lifting your pelvis towards the ceiling. The key is to get your butt all the way up so that from knee to shoulder your body is flat. I do these as single-leg bridges to intensify it OR do these as single-leg bench bridges.
Leg Extensions: I did fast body weight squats or jump squats for these. Shoulder-width stance.
Abductor Machine: I have a sports resistance band designed for the legs – it is a really tough tubing band with straps on each end to velcro around your ankles. I strapped them to my ankles and, seated, I did the abductor motion (fully flexed = open; starting position = closed knees).
Lying Leg Curls: I did the same exercise as the Seated Leg Curl above. This worked perfectly since it was supersetted with Adductors (see below)
Adductor Machine: Lying on back, put swissball between knees and SQUEEZE.
Leg Press: Wide stance barbell squats. Drop set to failure.
Seated and Standing Calf Raises: Hold weights on knees for seated and on shoulders for standing.
Woot! Lovin’ this! I’m feeling stronger for sure and I can see the difference in my body. The key, I know, was the diet. Once I re-balanced my diet change started showing up fast. Diet is 80% of your results, people! Diet true and all that hard work you’re doing will get show cased!
Day 40 tips of the day and workout.
Smith Machine Military Press: This is hard to get the full benefit of the military press, but if you have a barbell you can come close. If you do not have a barbell, then use dumbbells. They key is to keep your grips stationary and controlled so that they are not pulling in or out as you perform the rep.
Incline Bench Front Dumbbell Delt Raises: This time I sat in the middle of the seat of my kitchen chair and leaned back till my back was against the back board (putting me in a slight incline position). (Click here to see what I did last time)
Rear Delt Cable Flyes: This time I did these as dumbbell reverse flys, but last time I did these as follows: Seated, I put my feet on the center of my cable and executed these. I did not get enough resistance so ended up shortening the band and doing single-arm flyes. On the last set I did these standing, bent over cable flyes and liked that a bit better.
Day 39 rolled around and I am getting more and more frustrated about working out at home! Ha! I guess I just miss the gym so much and am too used to the luxury of having all my equipment. HOWEVER, this will spur me on to get more creative. I have been trying to do things with just basic home equipment to avoid excluding people who cannot just turn a room of their house into a mini gym. I may purchase a Power Tower and a bench, since working out at a gym just does not work for my schedule at all, BUT I will still continue writing variations for those who do not have these tools.
Barbell Curl: If you don’t have a barbell, use dumbbells. The key, however, is to keep your grips stationary so that they do not pull inward or outward motion during the entire execution.
Overhead Cable Curl: I am short so this worked perfectly for me – I hooked one end of my resistance band to the stationary grip of my elliptical machine. Then I stood far enough back to get good resistance and performed single-arm overhead curls.
Cable Hammer Curls: Since the LiveFit Trainer uses the rope attachment, this variation worked excellently – I stood, with one foot, on the center of my resistance band, then with grips in hammer position, I performed the curls. Flawless!
Triceps Pushdown – Rope Attachment: I hooked my resistance band around the top of my elliptical machine. Kneeling down gave me enough resistance to perform this exercise.
Hanging Leg Raise (or roman chair): I sat at the edge of my firm leather coffee table. Starting with my heels touching the ground, my legs straight. Not bending my legs, I raised my legs till my feet were at least shoulder height. ADDED COMMENT: I am planning to get a Power Tower so I can do these and pull ups and dips.