Livefit phase 2 day 1
So I'm a bit late starting to record my livefit experience. I've just started phase 2. I found phase 1 pretty easy, but I wasn't a total stranger to working out. To make it worth my time (and my drive to the gym) I added exercises to the beginning lifts. Deadlifts are a must, IMO. The biggest change for me was the eating, I've never paid much attention to what I eat, even though it nags at me. I followed some of Jamie's recipes and just cooked in big batches. They are surprisingly good...turkey meatloaf muffins, anyone? So since I'm late in starting, I'll just post last night's workout and go from there. Last night was phase 2 day 1. Here's what I did: Back and cardio! Assisted pull-ups: 100lb assist, 3 sets of 10 Superset: Bent over barbell row: 55 lb Seated cable row: 70 lb. 3 sets of 8 Lat pull downs: 70lb 3 sets of 8 Reverse grip narrow pulldown (in place of hammer strength, my gym doesn't have that machine): 70 lb 3x8 One arm dumbbell row: 30lb 3x8 Back extension: 20 lb 3x10 For my cardio, I used the treadmill. I'm normally a runner, but since the last 4 wks have been sans cardio, I was worried about how well I would hold up. I did one warmup lap @4mph, then ran at 6mph (10 min mile) for two miles and finished at warmup pace for my cool down until I hit 30 minutes. It wasn't too bad, but I could tell it had been a while and also that I didn't eat enough during the day! I always do a protein shake and a banana immediately following my workout, and take bcaa's during. The protein shake didn't cut it and I ate a bowl of 3 bean chili when I got home. I've noticed a huge, huge hunger spike since adding cardio. Be prepared,