Change of Plans: LiveFit

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?

7 thoughts on “Change of Plans: LiveFit

  1. I love the fact that SCP has its own tag 🙂

    And yes.. as for working out … I think I will be returning to your run/walk routine today… always seems easier to go to cardio instead of weights… but next week for sure!

  2. Pingback: Itz WIAW! | Itz Linz

  3. Pingback: Crazy Week Crazy Night | Itz Linz

Leave a Reply

Your email address will not be published. Required fields are marked *