Change of plans over here. Yesterday I mentioned I was having trouble fitting in a weight routine in my workout schedule. I planned on lifting on Monday and Wednesday this week. But then I was reading Chelsey’s blog and she was discussing how last week she started with a new workout program. As I continued to read, I was intrigued. Chelsey was talking about Jamie Eason’s LiveFit Trainer. The program includes a 12-week exercise program with detailed plans for weekly workouts. While this was not my initial plan for this week, I decided to be flexible and change my plans. Got to be flexible, people.
That’s me being flexible. Literally. 🙂 Sorry, my third graders sense of literalness sometimes rubs off on me. Anyway, so the LiveFit program actually includes training, nutrition, and supplement parts, but I am only focusing on the training. I like following a fitness plan. When I first graduated high school, my mom let me have some personal training sessions with her trainer, and he set me up with a plan to take to college. It was three days per week of strength training and each day isolated various body parts: shoulders and arms, back and chest, and legs. I liked it and followed it for a couple of years. Then I got into running and lifting weights fell by the wayside. Then I got tired of running and decided to workout how and when I felt like it. Well now I want a plan. And I found one that I like [so far].
The plan includes three 4-week phases and each week varies. Rest days are built in to the plan. I can’t promise I am going to follow this fitness plan perfectly, but at least it is a start and will guarantee me a schedule. Also, I plan on tweaking the workouts as I see fit for my personal needs. (Original LiveFit Phase 1 here.) Here is what my Day 1 looked like:
Day 1: Chest & Triceps
- Wide Push-Ups (on my knees): 3 sets of 15 reps
- Dumbbell Bench Press: 3 sets of 15 reps (10 pound dumbbells)
- Dumbbell Chest Fly: 3 sets of 12 reps (5 pound dumbbells)
- Narrow Push-Ups (on my knees): 3 sets of 12 reps
- Overhead Triceps Dumbbell Extensions: 3 sets of 12 reps (15 pound dumbbell)
- Triceps Push-Downs: 3 sets of 12 reps (20 pounds on cable machine)
So in Phase 1, you are supposed to only go 60% and not leave feeling super sore. I have no idea how to judge what 60% is, but I know it means I am able to finish each set without exhaustion. I liked this workout for a couple of different reasons. First, I like working out each muscle group in isolation. Also, I am used to super-setting opposing muscle groups when lifting weights. (Example: 1 set biceps, 1 set triceps. Repeat twice.) With the LiveFit plan, it keeps the same muscles together, so by the last exercise and the last set I could really feel it. Which I love!
I know my upper body is incredibly weak, especially in comparison to my lower body, and Day 1 confirmed that. 🙂 5 pounds on the dumbbell chest fly was rough! So were the narrow push-ups! Oh well, at least I got it done and I hope that, with staying consistent, my upper body strength will begin to improve. I will post my updates and opinions of the LiveFit program as they happen. I feel confident I now have a plan that I look forward to following for lifting weights. Today, I am meeting my friend at the gym after school to do Day 2: Back & Biceps. We will see how that goes and you can read about it tomorrow during the famous WIAW!
Do you follow an exercise routine or have a plan? If yes, what is it? If no, how do you decide what to do at the gym?