Tag: LIIFT4

Rip 60 – LIIFT4, Week 1 Summary

Howdy peoples of the workout persuasion!

Okay, so LIIFT4 is a four-days-a-week workout program. Those other three days should involve no strenuous muscle work, but they do not have to be inactive. I use those days for walking, jogging, yard work, swimming, maybe a bike ride, etc., but nothing too crazy.

This past weekend, Saturday I swam a quarter-mile and walked eight miles (I walked four, thinking my wife would get home late and not be interested, but then she was, so we walked four more!). Sunday, I was struck by the motivation to clean The Pain Cave (my workout space in the garage), so I jumped on it. This turned out to be kind of a workout, because it involved unracking all of my dumbbells, moving the racks, cleaning the garage, repositioning the rack, re-racking the weights, etc. So I actually moved a LOT of weight!!

Ended up the day with the usual four mile walk.

At today’s weigh-in, I hit 220.5, for a loss of four pounds since last week, and nine pounds overall. Body Fat percentage is kinda lagging, but I expect it will gradually start coming down, especially as I get further into these LIIFT4 workouts and more swimming as the weather gets hotter.

Okay, that’s it. Good week of work – ready to start Week 2 tonight, with Chest and Triceps Circuit!

Peace and blessings to everyone! Jim B.

Rip 60 – LIIFT4, Week 1, Day 5

Hello hello hello!! Greetings from workout land!

Tonight’s butt-kicking was LIIFT4 Legs 50/50, which is a lovely bunch of killer leg burners, followed by a HIIT component, followed by some Ab destruction!! It was a thrasher, for sure!! I had back surgery a few years ago, to repair a blown disc. By the time of the surgery, a certain level of nerve damage was already done. I am SUPER thankful that the surgery was successful, but since that time, my legs have never been quite as strong as before. So leg work is necessary, but brutal!!

Leg moves included front loaded squats, dumbbell dead lifts, sumo squats, step-back lunges, bridges, and calf-raises. The HIIT involved high knee runs, these little triple bear jumps (brutal), and squat jacks.

Followed up the workout with the standard four mile walk. Nutrition is still a work in progress, but I’m doing fairly well.

That’s it for LIIFT4 for the week – will still be exercising on the weekend though!

Peace and blessings, workout warriors! Jim B.

Rip 60 – LIIFT4, Week 1, Day 4

Hey Hey Hey!!

Last night was a scheduled Off Day from LIIFT4. Jog/walked four miles, followed by a 300 yard swim.

Tonight’s workout was Shoulders/Intervals, which involved a lot of shoulder work, mixed with a HIIT component, and ending with the usual Core work. I usually very much enjoy shoulder work, but even so, some of the moves were a beating, especially towards the end!! Visual evidence below!!

Followed up the workout with my usual four mile walk. Nutrition is still in need of some tweaking, but I will get there soon.

Peace and blessings all. Jim B.

Rip 60 – LIIFT4 Week 1, Day 2

Howdy all!!

Tonight’s workout was LIIFT4 Back/Biceps circuit. It was hard, but I tend to enjoy back work and bicep work MUCH more than the chestal regions or triceps. Of course, that strongly suggests that I need to work on those areas and change my attitude!

Followed up the workout with the standard four mile walk. Nutrition was fine!

That’s it for today! Peace and blessings to you all. Jim B.

Rip 60 – LIIFT4, Day 1

Howdy peoples!

Started Phase 2 tonight with LIIFT4, Chest/Triceps 50/50. I used light-ish weights and made some modest modifications, but good work was done. I’m glad I already built a base, because starting this right out of the gate would have been even harder!

Followed up the workout with a four mile walk. Nutrition was good.

Here’s my half-baked attempt at “soccer run”. This will be a lot easier in a few weeks, LOL!

Okay, that’s it for today! Good start – looking forward to some big results in this eight weeks of Phase 2!!

Peace and blessings folks! Jim B.

Rip 60, Phase 1 Summary

Howdy peoples!

Well, the first four weeks kinda flew by for me – hard to believe that “Phase 1” is already over. I think that although I “could have” accomplished more, I actually did meet my primary goals: 1) build a fitness base upon which to start REAL workouts!!; 2) work on eliminating the simple sugar (Pepsi and lattes); 3) get in the habit of drinking enough water; and 4) improve nutrition by adding more veggies and fruit every day.

So it was mostly a success. Total weight loss was only five pounds, but body fat percentage went down a bit and my clothes started fitting more loosely here and there. I did 27 days of “some exercise”, with the minimum being a 4-mile walk, and including bodyweight exercises, cardio routines (P90 Sweat), weight routines (P90X, The 300, KB Squat presses, Total Gym), and yoga/stretching. Overall, it was a really good start.

I thought about it quite a bit – what to do next – and I decided on a 60-day Beachbody Program called LIIFT4. It’s four days a week, which I find very workable, even with the daily 4-mile walk and with lap-swimming season starting up.

So onwards and upwards – Rip 60, Phase 2, here we come!! Peace and blessings to you all! Coach Jimbo