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LiveFit Trainer Day 29

Posted Jun 04 2012 6:05am

Day 25 marks the beginning of Phase 2, I couldn’t wait to start this phase to begin some new workouts and also reintroduce some cardio!  The aim of the first 2 weeks of this stage is to lift to 85% of your max, and there are a lot of different moves mixed in, in differing forms including different types of sets which I will explain when I get to them.

Day 25- Back/Cardio

Wide grip overhand pullups Wide grip lat pulldown There is no pull up bar in my gym, and I doubt I’d be able to do one anyway! So I subbed in one of my favourite machine moves. I increased the weight from 20kg last week to 25kg this week, and performed 3 sets of 10 reps, which was incredibly tough, but I managed to get them done!

SUPERSET

The next two moves were performed as a superset, which means they are performed back to back with no rest in-between. Rest is then taken after the second move is completed. This is the first time the LiveFit trainer has incorporated supersets and they are pretty tough. The second move in the set is extremely difficult to perform as muscles are already fatigued. It certainly ups the intensity of the workout, and can keep the workout a bit shorter with less rest breaks inbetween moves. I have certainly found supersets pretty challenging, but it’s good to do something different and keep the routine fresh.

Bent over barbell row  Bent Over 2 Dumbbell Row I subbed in another move from previous back workouts. Upping the weight from 6kg to 7kg for 3 sets of 8 reps, although I did 10 reps on the last set by accident, ouch!

Dumbbell 1 Arm Upright Row

Source: Bodybuilding.com

Seated cable rows Dumbbell 1 Arm Upright Row Hold one dumbbell in front of you extended on on thigh, palm facing in. Use side shoulder to lift as you exhale, keeping the weight close to your body and your elbow above your forearm, as you bring the weight to chin level, pause, and lower. I performed 3 sets of 8 reps on each side with 5kg dumbbells.

END OF SUPERSET

Wide grip lat pulldown Underhand Grip Narrow Lat Pulldown I already subbed in the wide grip pulldowns earlier in the workout, so I added narrow pulldowns with an underhand grip for a bit more variety, and just because I like them so much! I increased the weight from 25kg last week to 30kg this week and it was really really hard doing 3 sets of 10 reps.

One Arm Dumbbell Row A move from the first week, I increased the weight from 4kg to 5kg on the first set of 8 reps on each side, but this was too easy, so I upped it to 6kg for sets 2 and 3.

Straight Arm Dumbbell Pullover

Source: Bodybuilding.com

Hammer strength lat pulldown Straight Arm Dumbbell Pullover Another new move to me. Lie perpendicular on a bench, with your shoulders on the surface. Grasp dumbbell over chest at arms length, lower it slowly in an arc behind your head keeping your arms straight throughout the move, pause, and push back to start. I found the position on the bench a little awkward, but I soon got the hang of this move. I did the first set of 10 reps with 5kg weight, but this was too easy, so used 6kg for sets 2 and 3.

Hyperextensions on Swiss Ball Again a move I have used in previous workouts, this gives a great stretch in the back. I did 3 sets of 10 reps, and probably should have used some sort of weight to make it harder, but my gym doesn’t have plates, maybe I could use a dumbbell next time.

Cardio 30 minutes of moderate intensity were on the agenda, so I set off for my first run in over 5 weeks. This.was.so.hard. I never realized how much cardiovascular fitness I had lost over the last 2 months or so, shocking! I found this really hard, and my legs still had that horrible heavy fatigued feeling in them that they had for the last couple of months, making every single step feel like a huge effort, even though I was going really really slow. Hugely frustrated because I feel like I’ve lost the base that I worked really hard towards with running, and I have to start all over again, which isn’t easy, especially when your legs are so heavy and fatigued (Don’t know why!?) that they won’t let you go any quicker. I think I’m just going to take it slowly and see how I get on over the next few weeks, hopefully it’s just something that will improve with time, but the heavy-dead-legs-thing does concern me a bit. I think I did around 2.72 miles, but I was going through a lot of park area, and it always sends my garmin off a little bit. I’m not sure I’m a huge fan of cardio after weights either as I’m already pretty fatigued by that point, but I’ll stick to the program and see how it goes!

The weight workout took around 32 minutes, so with the 30 minutes of cardio, this took around an hour to complete, which is an increase from the last few weeks but still totally manageable for those with little times on their hands or a tight schedule. I’ve amended quite a few of the moves, which shows it is possible to do this workout with less gym equipment, or even amend it for the home if you don’t have gym access.

 

 

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