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LiveFit Trainer Week 1

Posted May 08 2012 8:36am

After almost a month off the weights post NROLFW, I was itching to get back in the gym and start a new program.

I could easily make up my own weight routine or workout, but I actually really like the structure of following a program, it’s much less hassle and I think easier to stay on track. After doing some research into a few different programs, I settled on Jamie Eason’s 12 week LiveFit trainer .

The program is suitable for those with weights experience or beginners, so I thought it would be good as I already had a strength training base but have taken a few weeks off. The program is split into 3 phases, and begins with 4 days a week of strength training targeting different body parts.

There is also no cardio in the first phase-yep you read that right- no cardio. I am a complete cardio slave, so this did frighten me initially, but as I’m trying to rest a knee injury and still recovering from some pretty bad fatigue, I thought this would be a good time to start this program.

The LiveFit trainer is also accompanied by a diet program-which I will not be following-focusing on very high amounts of protein, largely animal based, which is something that I clearly won’t be starting and don’t agree with at all. I will continue to follow my own Vegan wholefoods plant based diet, I already eat 6 times a day, and I like to get my protein from wholefoods plant based sources, thank you very much!

Last week I started the trainer and I felt like I got a few good workouts in, although it was weird to leave the gym, most times in under 30 minutes, without breaking a sweat.

During the first week of phase 1, you perform the moves in 3 sets of 12 reps, in a circuit, resting for 60 seconds in between moves. The focus here is on lifting at 60% of your maximum capability, so using lower weights but for higher reps.

I’ll just do a quick recap of the moves and my workouts below, my gym doesn’t have all the equipment required in the workouts, so I substituted a few of the moves.

Day 1- Chest/Triceps

  • Wide Pushups (Hands outside shoulder width)- Maybe I am slightly sadistic, but I just love wide pushups! 3 sets of 12 reps.
  • Dumbbell bench press (Lie flat on bench, lower weights to a 90 degree angle outside of chest and push up). 6kg weights used.
  • Flat bench cable flyes Butterfly(Pec Deck) Performed on machine. Sit on bench, grasp handles and pull together slowly until they meet over middle of chest. Performed with 10kg weight on first set, then lowered to 5kg for sets 2 and 3.

Butterfly

  • Narrow Pushups (Hands inside shoulder width) Not as much of a fan of these, a lot harder! 3 sets of 12 reps.
  • Standing Dumbbell Triceps Extension Hold dumbbell with both hands, lift overhead and lower behind until your wrists touch upper arms. Used 6kg on the first set, and then 5kg for sets 2 and 3.
  • Triceps Pushdown Used the lat machine for this one, which was my favourite move of this workout. Stand behind bench, with a narrow, overhand grip, pull cable down, pause and slowly release back up). Performed with 10kg weight.

This circuit took around 30 minutes, and I was definitely feeling it the next day!

Day 2- Back/Biceps

  • Wide Grip Lat Pulldown A favourite move of mine from NROLFW. Using lat machine, pulldown cable with a wide overhand grip, to chest height and release slowly to start. Performed with 15kg for all sets.
  • One Arm Dumbbell Row With one leg on the end of a flat bench, bend from the waist, with the palm of the opposite hand facing you, pull dumbbell up the side of your chest, repeat other side. Performed 12 reps on each side (24 total) with 4kg weights.

One arm dumbbell row

  • Seated cable row Bent Over Dumbbell Row With 2 dumbbells, bend at waist-keeping a straight back-pull weights up from in front of you to your sides while squeezing shoulder blades together. Performed all 3 sets with 5kg weights.
  • Underhand Cable Pulldown Another old favourite of mine from NROLFW. Using the lat machine, with a narrow underhand grip, pull cable down to chest and slowly release to top. Performed all 3 sets with 20kg weights.
  • Dumbbell Alternate Bicep Curl Keeping elbows close to sides, hold 2 dumbbells with palms facing thighs. Curl weights as you rotate palm to face forward, reverse the twisting movement as you lower weight, alternate each side. Performed 3 sets with 5kg weights, although lowered to 4kg for the last couple of reps of set 3.
  • One Armed Dumbbell Preacher Curl Performed on a swiss ball. Kneel on one knee with swiss ball in front of you. Hold dumbbell in opposite arm to bent knee, with elbow on swiss ball, arm bent to 45 degrees and slowly extend. Performed with 4kg weights for all 3 sets, and last few reps of set 3 with 3kg.
  • Standing biceps cable curl Standing Dumbbell Curl With feet together, and pair of dumbbells at your side-palms facing up-slowly curl the weights up as far as possible, squeeze and lower. Performed with 4kg weights throughout and the last few reps of set 3 with 3kg weights.

Wow, this day was tough! A much longer workout at 44 minutes, and I had to lower the weights for the last few reps of some of the moves in the last set as I physically couldn’t lift the weight! Definitely a tough workout!

Day 3- Legs/Calves

I was looking forward to training legs today, as they are probably my favourite body part to train, and my upper body was killing after the first 2 days!

  • Leg pressDumbbell Goblet Squat Both hands on one end of a dumbbell held vertically in front of chest, perform a squat with feet slightly wider than shoulder width. Performed with 7kg weight.
  • Leg extension- I’ve never used this machine before, but it killed my quads! Performed with 10kg weight.

Leg extension

  • Wide stance barbell squatPlie Dumbbell Squat My gym doesn’t have barbells, which is the only thing I really miss, as I love performing squats and deadlifts! Hold dumbell at base with both hands, with legs wider than shoulders and toes facing outwards, squat. Performed with 7kg weights.
  • Seated leg curlSwiss Ball Hip Raise/Leg Curl This move absolutely killed me! So tough! Lie face up on floor with your lower legs and heels on ball, push hips up to form a straight line from shoulders to knees and pull heels towards you, rolling the ball towards you and reverse. 3 sets of 12 reps.
  • Standing calf raisesStanding Dumbbell Calf Raise Stand with the ball of your feet on a block or board (about 2-3 inches high), with 2 dumbbells at your side, raise heels off floor, squeezing calf muscles. Performed 3 sets with 7kg weight.
  • Seated calf raise Dumbbell Seated One Leg Calf Raise Place the ball of your foot on a block on the floor about 12 inches from bench, sit with dumbbell on upper thigh, and raise your toes up, contracting your calf. 3 sets with 9kg weight.

This workout took around 35 minutes, although I had to substitute a lot of the moves of this one, I still felt like I got a really good workout in, and that the moves where targeting the correct areas.

Day 4- Shoulders/Abs

  • Seated Dumbbell Press- Sit on a bench with back support, and lift dumbbells up to shoulder height, rotate wrists so palms face forward and push up until weights meet at top. Performed 3 sets with 3kg weights.
  • Standing Dumbbell Straight Arm Front Delt Raise To A ‘T’ Palms facing thighs, raise dumbbells to arms length overhead and lower to a T position. Performed 3 sets with 3kg weights.
  • Side Lateral Raises With palms facing sides, lift dumbbells to side, keeping a slight bend in elbows and hands tilted slightly forward. Performed 3 sets with 2kg weights.
  • Seated Bent Over Rear Delt Raise Sit on bench with legs together and dumbbells on floor behind calves. Bend at waist, keeping a straight back, and grab dumbbells with palms facing each other, arms slightly bent at elbows, and lift to side until arms are parallel to the floor. 3 sets with 2kg weights.

Seated bent over rear delt raise

  • Swiss Ball Crunch Curve on lower back on swiss ball, arms crossed over chest, curl up and crunch. 3 sets of 12 reps
  • Air Bike Lie on floor with hands beside head, start in a crunch position with legs raised parallel to the floor, slowly pedal, kicking forward opposite leg and bringing knee and opposite elbow to crunch. Performed 12 each side for 3 sets of 24 reps. This started to burn as I got to the last few reps!

This workout took just under 30 minutes, and was really tough. I had to use really low weights as my shoulders just aren’t very strong! I enjoyed doing the abs moves, although I wish there was more core work throughout the program.

So that was it for week 1, 4 workouts done! The workouts are the same for week 2, so I will update on that stage next week! Overall, I really enjoyed the first week, I found the workouts tough and challenging but was glad they were short and quite varied too. I clearly need a lot of work on my shoulders, which I didn’t realise were quite so weak until day 4! The trainer had 3 rest days planned, but I took active ones with some gentle cycling and walking thrown in to keep the body moving.

What is your favourite body part to train?

Do you use the weight machines or just the free weights?

Do you prefer to follow a program or come up with your own workouts?

 

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