This morning I listened to Jonny’s alarm clock go off at 6 a.m. (Not cock-a-doodle-do, thank goodness!) Today is President’s Day (hopefully you knew that), so I don’t have work which means I have a much more flexible schedule. Zoey was snuggling in bed and I really wanted to stay with her for a bit longer.
However, I met a friend at Starbucks at 9:30 to work on report cards, so I was pressed for time a bit this morning. Today is the first day of Phase 2 of Jamie Eason’s LiveFit Trainer. Check out my Phase 1 workouts here. Phase 2 reintroduces cardio to the mix and that makes me very happy. Although I am not sure how I will accomplish it everyday that I don’t have work, but for now I was glad to have the time to get it in.
Week 5 Day 1: Back
- Bent Over Barbell Rows: 3 sets of 8 reps (40 pounds)
- Seated Cable Rows: 3 sets of 8 reps (14 pounds each side)
- Wide Grip Lat Pull Down: 3 sets of 10 reps (50 pounds)
- One Arm Dumbbell Row: 3 sets of 8 reps (20 pounds)
- Hammer Strength Lat Pull Down: 3 sets of 10 reps (60 pounds)
- Hyperextensions: 3 sets of 12 reps (25 pounds)
- Cardio: 30 minutes (stairmill)
The first two exercises were supposed to be completed as a superset with no rest in between, but that was not very convenient with the way my gym is set up. Instead, I completed each exercise individually with minimal rest between sets. I lifted heavier than I had been (hence, the lower reps). I recently read how doing high reps with low weight only builds muscular endurance, not strength or muscle. (source) This encouraged me to go grab heavier weights, plus LiveFit suggests upping the pounds during Phase 2, as well.
After my workout, I came home to cook breakfast, shower (yes, again!), get some chili started in the crockpot, and get dressed – all before I was supposed to be at Starbucks by 9:30! It was quite the productive morning in a short amount of time. Now it’s time to work on my
blog report cards. Have a great day!
Are you off work today for President’s Day? What do YOU have planned?