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Day 1: The Start Over – Back & Cardio

Posted by :Jacquelyn Marks Posted date : October 31, 2013 In Back, Blog, Cardio 1 Comment

Yesterday, I talked about how I fell off my fitness regime. I am staying true to my word, and preparing for my fitness plan. When I first started becoming more active, I followed the Jamie Eason’s LiveFit plan on BodyBuilding.com. I have decided to do it again to get me back on track.

I will begin the program on Monday, November 4, 2013. I am going to start with phase two. Phase one is more about learning the gym. I am past that stage.

On Monday, I will begin with back and cardio. She makes it a point to stress that when weight training to never sacrifice safety for strength. In addition, we should rest a little longer between each, and aim to lift with 85 percent of our maximum effort.

The workout goes like this:

Wide-grip overhand pullups: 3 sets of 10 reps

Superset: Bent over barbell row: 3 sets of 8 reps
Superset: Seated cable rows: 3 sets of 8 reps

Back to normal sets:

Wide-grip lat pulldowns: 3 sets of 10 reps

One-arm dumbbell row: 3 sets of 8 reps

Hammer strength lat pull down: 3 sets of 10 reps

Back extensions: 3 sets of 8 reps

After we finish the back workout, we head on over to the elliptical for 30 mins at a medium intensity. Once I complete the workout, I will post my time and calories.

Back workout: 164 calories, 28:24 minutes
Elliptical: 233 calories, 24:35 minutes (had to leave a little early)