The second week of LIIFT4 went well pretty well! I loved the fact that the workouts all changed the second week which kept things interesting! (All 32 LIIFT4 workouts are unique!). I’m loving lifting heavier and pushing myself in that way. I’m still skipping any crunch moves and subbing with postpartum friendly core moves which works well since the core is all at the end of the workouts rather than mixed in like some other programs. I’m not quite into half marathon training yet (the race is October 28), so just trying to run 3 days week without any pressure on mileage right now. Here’s how the week went down!
LIIFT Week 2 & Running Recap
Monday: Rest day. If you read my recap of week 1 of LIIFT4 last week you know I hit week 1 HARD. I was very tired Monday and opted to simply rest and let my body recover.
Tuesday: 3.5 mile run. Asia and I met up in the morning for a hilly run on the trails near my house.
LIIFT4 Chest and Triceps. I did this workout with Mike which was fun! The format changed this week and instead of 50/50, this week’s chest and triceps was a circuit, meaning that there was no HIIT. I believe that each week the Back/Bis and Chest/Tris will alternate between the 50/50 format (50% strength, 50% HIIT) and the circuit format (all strength). The circuit includes two different sets of 4 back to back moves, repeated 3 times (10 reps each). At the end we did tricep push-ups (just like the previous week) and I could literally not do a single one by the second set, even on my toes. Hoping to see some big improvement in that area!
Wednesday: LIIFT4 Back and Biceps. This was a 50/50 workout with half of the workout being HIIT. One thing I don’t think I mentioned yet is that there is a tracker sheet for writing down your weights each week. Each muscle group has 6 different moves total and each week the workout uses 4-6 of them in a different combination each week.
Thursday: 4.5 mile run with Asia.
Friday: LIIFT4 Shoulders . I really, really didn’t feel like doing this workout at the end of a long Friday but afterward I felt so great! Shoulders are actually one of my favorite muscle groups to lift.
Saturday: 7 mile run, 4 miles with Asia, 3 alone. Asia wasn’t feeling great so she cut her portion of the run short and I went on my own to finish. I actually felt pretty good after leaving her and challenged myself to run the last mile hard. Turns out hard is now a 9:00 min/mile, but hey, it’s all about the effort right!?
Sunday: LIIFT4 Legs. Instead of weight lifting like last weeks’ leg workout, this was 100% HIIT, focusing on legs. I prefer the weight lifting version but I know being out of my comfort zone makes me stronger!
Total Miles Run: 15
Total Strength Workouts: 4
LIIFT Week 2 Nutrition
Nutrition was OK for me this past week, not as great as the previous week. It was a tough week as a parent (Siena is acting out and having some sleep issues – the twins sleep better than her, it’s insane!) because Asia was in town and I was on week 2 of the plan, I let my guard down and drank more, found myself grazing on Siena’s snacks and mac & cheese and ate a few treats. I made these turkey taco bowls for lunches which were great! I didn’t use the cheat day (I really prefer to call it a ‘treat day’) – instead I kind of spread it out over several days, mostly on alcohol and dessert! Overall I still followed the plan most of the time though and feel like I’m making great progress.
LIIFT Week 2 Weight Loss
I lost 1 pound this week, which I was happy with considering the nutrition wasn’t as great as the previous week. That put me at a 4 pound loss for 2 weeks.
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