Workout Update: Lift More: Day 40

Day 40 was the last regular workout of week 6. It was arms and followed the LIFT/HIIT format. As with most of the workouts in Phase 2, I had to drop-set for many of the exercises, but I was able to increase the weight for the first set of every exercise. It definitely helped that in each block, the supersets alternated between a bicep exercise and a triceps exercise, so each muscle group got more rest. The HIIT was definitely tough, and the first move requires some coordination. The core component was not as bad as yesterday's since you lay on the bench for both exercises.

Workout Update: Lift More: Day 39

Day 39 was the second leg day of the week. It was tough, but not horrible. This followed the LIFT format, so you do three blocks of triple sets. This one has the Romanian/Bulgarian deadlifts, so it was automatically tougher. The only thing I do not like about the workout formats is that, unlike with Lift 4, where you could reliably increase the amount of weight you are using every couple of weeks, with this one, you have to jump around from week-to-week. The first part of the core portion is tough, but the second exercise is not too bad. 

Workout Update: Lift More: Day 38

Day 38 was the shoulder workout for the week. It follows the LIFT/HIIT format, comprising four blocks of supersets. This week, the exercises are ordered so a higher-weight exercise (i.e., an exercise that works a larger muscle) is paired with a lower-weight exercise (i.e., an exercise that works a smaller muscle). This HIIT is different this week, and definitely presents a coordination challenge. And, of course, you finish with core and stretching.

Workout Update: Lift More: Day 37

Day 37 was chest and back, which was a LIFT workout. So, you get three blocks of triple sets (although the last block has just two exercises, one of which is done on one side and then the other), and a burnout block. I increased the weight I used for each exercise, but there were a couple where I had to drop-set after the first set. I was pretty worn out by the time I got to the burnout round. It was another in which the burnout would not have been so bad if it had been a single set, but three sets made it brutal. The core component was not horrible, however.  

Workout Update: Lift More: Day 36

Day 36 was the start of week 6. It was Legs again, this time following the LIFT/HIIT format. Like last week's workout, you work hamstrings, glutes, quads, and calves. I mostly stuck with the same weight I used last week, but in the fourth block, I dropped the amount of weight on the front-loaded narrow squats down to 30 lbs from the intended 35, since it was paired with calf raises, and I figured I could do 40 lbs for those easier than I could for the squats and I had to use the same weight for both since there would not be enough time to change the SelectTech weights. The HIIT was tough in this workout, starting with that high plank, jumping into bear, lifting your hands off the floor in bear, jumping back, alternating with an Icky shuffle with a step-back lunge. And of course, you finish with core and stretching. It was definitely a challenging workout.

Workout Update: Lift More: Day 35

On day 35, I did the roll and recover routine from Lift 4. I was not as active today as I was yesterday, but I was putting books away and moving them from room to room. So again, even though it was an off day, I was active.

Workout Update: Lift More: Day 34

On day 34, I just did the Lift 4 stretching routine. I was pretty active today unpacking and organizing books, breaking down boxes, etc. So, even though it was a rest day, I did get in a bit of a workout.

Workout Update: Lift More: Day 33

Day 33 was the final day of week 5, which was arms; biceps and triceps specifically. It was a brutal workout. It consisted of three blocks of triple sets, which were not horrible, but then you had a burnout block. If the burnout had been a single set, it would not have been horrible. However, in the burnout, you do 45 seconds of triceps dips, 45 seconds of bicep curls, and 45 seconds of triceps push-ups with no break between them (you only get as much time as it takes to stop one exercise and start the next). I was spent by the end of the first set of the burnout. By the second and third, I was just holding the top of the dip position and doing micro push-ups on my knees. The core portion was tough to. So basically, by the time you finish, even doing the cooldown is hard. 

Workout Update: Lift More: Day 32

Day 32 is the second leg workout of the week. Basically, you do all of the exercises that you did not do on Monday, so it is another "full" leg workout that works hamstrings, quads, glutes, and calves. I was able to go heavier, and because the exercises were split, I could perform the ones that required using 35 or 40 lbs with the SelectTech dumbbells without an issue, where I would need two 35 lb bells and then one 40 lb bell. It would be impossible to change the weight within the limited time between exercises without falling behind if you had to do that. This is a LIFT/HIIT workout, so after you kill your legs off, you have to do HIIT. The first move is in a high plank, doing knee tucks, and then four plank jacks. Then you do square squat taps.  At least you get to lay down on the bench for core, so there is that. 

Workout Update: Lift More: Day 31

Day 31 of Lift More is shoulders, and it is brutal. It is a LIFT style workout, but you are doing three blocks of triple sets and a burnout block. You do every exercise on the tracking sheet, with no rest between the exercises, or really between the sets or blocks. You get barely enough time to transition. Then, the burnout is three exercises for 45 seconds with no rest between them. And, of course, you finish with core (which is the "easiest" part of this workout) and a cooldown. This is a workout in which you should not try to increase the weight you are using. Even if you stay with the same weight you have used for the past couple of weeks, chances are you will need to drop-set one or more of the exercises. Even Joel was using 5 lb dumbbells for a couple of exercises at the end. This is probably the most challenging workout of the program so far.

Workout Update: Lift More: Day 30

Day 30 marks the second day of week 5 in Lift More. Today was chest and back, again alternating the sequencing of the workouts. This one followed the LIFT/HIIT format, containing 4 blocks of two exercises. In each block, you do one back exercise and one chest exercise. And the goal is to increase the amount of weight you are using. I was able to increase the amount of weight I used for each exercise, but in the fourth block I had to drop set both the incline chest flys and back flys. The HIIT was tough today. You alternate 2x2 mountain climbers and four high knees (moving laterally) followed by four butt kicks. Of course, you finish with core and stretching to cooldown. 

Workout Update: Lift More: Day 29

Day 29 was the beginning of Week 5. The format and sequence of the workouts change this week, so today was the first of two leg days. In Phase 2, you do not separate hamstrings and glutes and quads and calves, you do exercises from both workouts each day. This one was a lift workout, but instead of two blocks of quad sets, you do three blocks of triple sets. There is one new exercise in this workout, Bulgarian lunges using the bench. You have one foot on the bench and you do lunges with your back leg elevated. I began that one using 15 lb dumbbells, but had to use no weight in the third set because I was getting too off balance. For the other exercises, I mostly increased the amount of weight I used, aside from the calf raises, but that was mostly because I was using 35 lbs for deadlifts, and I can only use the Bowflex adjustable dumbbells for anything 35 lbs or higher.

Workout Update: Lift More: Day 28

Day 28 was the second rest day, so I did the two recovery routines from Lift More. I did the upper-body routine followed by the lower-body routine, which I think is the best order to do them in, since the foam rolling portion of the upper-body routine also helps loosen up your hips. I again found that I had a bit more mobility and could get a little deeper into the various stretches. And, the foam rolling felt really good as I had a lot of knots in my legs.  

Workout Update: Lift More: Day 27

Day 27 was the first of the two rest days, so, as I did last week, I did the two recovery routines from Lift 4: first the stretch routine, then the roll-and-recover routine.  I did notice a slight improvement in flexibility, even on the thing where you sit with your legs stretched out and reach for your toes. I have never been good at that stretch, even when I was a kid and much more flexible than I am now. I was able to bend my back down a little without using a yoga strap, which I have not been able to do probably since about 2008 or 2009. 

Workout Update: Lift More: Day 26

Day 26 marks the end of week 4 of Lift More, which is the halfway point of the program and the end of Phase 1. It was the shoulder workout, which this week follows the Lift/HIIT format. I was able to start with heavier weight for each exercise, but I had to drop-set the rotating front raises on both sets two and three of that exercise. The HIIT portion was not horrible, bench skiers, and Icky Shuffle pulses. Then, of course, you finish with core and a stretching cooldown. It appears that Phase 2 changes the format of the workouts, much like the last two weeks of Lift 4 did. It will be interesting to see how that goes.

Workout Update: Lift More: Day 25

Day 25 was the glutes and hamstrings workout, which was a lift-only workout. All of the exercises remained the same, and I was able to use the increased weights for each exercise. The burnout required the power loops and was the same leg-lift sequence from two weeks ago. The core portion was also the same as it was two weeks ago. The pace of the workout(s) gets easier to adjust to, but is always challenging. That is really the hardest part of the program, transitioning between exercises and not falling behind the cast.

Workout Update: Lift More: Day 24

Day 24 was the back-and-triceps lift/HIIT workout. It was another challenging one, but I am getting to the point where I am used to the overall pace of the workouts and know what to expect in each one. I was able to use the increased weight for the exercises and did not have to drop-set, aside from the skull crushers. The HIIT and core portions of the workout were brutal since you had to be in planks a lot. So, it is challenging but doable.

Workout Update: Lift More: Day 23

Day 23 was the quads and calves workout. This one was a Lift workout, with two blocks of quad sets and a burnout block. The only good thing about this workout is that both core exercises were performed lying down on the bench. Everything else was brutal. Of course, there was little to no rest time, the transition time was short, and because it works the lower body, you should be lifting heavy (and using increased weight from the first couple of weeks). The burnout block uses power loops for one of the exercises (side-walking squats), and then you do step-up lunges with a heel lift. So, yeah, it is not fun, but it works. You may or may not swear and/or flip off the TV, however.

Workout Update: Lift More: Day 22

Day 22 was chest and biceps, Lift/HIIT. It is another challenging workout, despite the superset format, because, as is the norm with the Lift More workouts, there is almost no rest between sets or blocks. I found myself falling behind on reps, even when drop-setting (and I had to drop-set several of the eight total weighted exercises).  Once you blast your chest, the HIIT portion has you doing that awful push-up mountain climber combination, too, so you will be tired by the end of it.

Workout Update: Lift More: Day 21

 On Day 21, I did the lower-body recovery routine from Lift More. This one combines lower-body stretching and foam rolling, and the foam rolling targets some of the same parts of the legs as the Lift 4 roll and recover routine, but swaps rolling the hamstrings for rolling the inner thighs. So, they are good to do back-to-back. Next week, I may do both routines on the same day, then combine the stretching routine from Lift 4 with the upper-body recovery workout from Lift More.