Back, Bis, Abs and Sprints

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Even though I was in a workout rut for the past couple days, I enjoyed my workout yesterday. I don’t think that totally means I’m out of my rut yet, but it’s a step in the right direction!

I love lifting arms, so maybe that’s why. I also never mind abs. The sprints are another story…NO THANK YOU. Me no likey!

It was Day 61 of Jamie Eason’s LiveFit program.

Some new exercises introduced in this workout were:

Medicine Ball Twist

 3 sets of 12 reps

I used a 10 lb weighed ball for this.  I liked doing this ab exercise.  I did 3 sets of 25 because I didn’t start to feel the burn until after 12 reps.

Low Pulley Row To Neck

Low Pulley Row To Neck Low Pulley Row To Neck 3 sets of 15 reps

This was just like the normal seated cable rows, but you change the handle to a rope extension and row up towards your chin.

Bent-Arm Dumbbell Pullover

Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover 3 sets of 15 reps

This was a bit akward of an exercise.  I used a 10 lb dubmbell on the first set and then a 20lb dumbbell for the second two sets.  I didn’t really feel the burn in my chest like you’re supposed to.  I felt it more in my triceps.  Maybe I just had the form incorrect?

Decline Crunches

Decline Crunch Decline Crunch 3 sets of 15 reps

I love these.  I could totally feel the burn.  I tried to go up and down with a slow controlled movement.  It burned so good!

Spider Crunch

Spider Crunch 3 sets of 15 reps

Now that I’m looking back to this exercise, I realize that I did it wrong.  I was in the pushup position and moving my knee to the opposite side arm instead of the same side arm.  Damn.  I still got a good ab workout in with the turning of my leg movements.

You’re supposed to do a spider crunch like this:

This exercise works the obliques and core muscles.

Step 1: Start in a push-up position, with your feet hip-width apart and hands shoulder-width apart. Keep your head facing forward (don’t look down toward the floor).

Step 2: Lift your left leg, bringing your left knee around the outside of your body until it is as close to your left arm as possible.

Step 3: Return your left foot back to the floor and repeat the move with your right leg. Continue for six repetitions on each side, alternating legs.

Tuck Jumps (Active Rest)

Hammer Curls Hammer Curls 3 sets of 15 reps

I kinda felt like an idiot doing these in the weight room.  I just jumped and raised my knees as high to my chest as I could.  Did this for 15 reps as an active rest.

Barbell Curl 21s

Barbell Curl Barbell Curl 3 sets 21 reps

Barbell Curl 21s were introduced in Phase 2 but I guess I was doing them wrong then.  You’re supposed to do barbell curls ( I used a 20lb dumbell) but the reps are done in a certain way. The first 7 reps use the lower half of the range of motion; the next 7 use the upper half; and the final 7 use full range of motion.

Those are just a few of the newer exercises introduced in Day 61.  Click HERE to get my full workout.

After lifting for a little over an hour, I hit the treadmill for my least favorite part of the workout…sprints. BLAHHHH.

I started my sprints at 8.0 mph and worked my way up to 10mph.  The majority of my sprints were at the 8mph speed.  Here’s a look at what my sprint speeds looked like.

Sprint # / Speed

  1. 8mph
  2. 8.3
  3. 8.3
  4. 8.4
  5. 8.5
  6. 8.6
  7. 8.8
  8. 9.0
  9. 9.2
  10. 9.4
  11. 9.6
  12. 9.8
  13. 10
  14. 8

The rest of the sprints 15-30 were done at 8mph.

I was a sweaty dog when I left the gym after that workout.  Dayyyummm.

In total, the workout took 1:37 and I burned 878 calories. 

20111214-084539.jpg

The whole time I was on the treadmill…my heart rate was in the 170s.

20111214-084546.jpg

The sprints resulted in a total of 2.4 miles of sprints.

After my workout, I headed home and made a protein shake, boiled chicken and corn.  Can’t forget that Sweet Baby Rays BBQ sauce either!

20111214-084554.jpg

My body is so sore.  I’m walking around like a moron today.  My hamstrings are super tight. 

We have a huge raffle today at work.  I hope I win something!!!!

**Erin**

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3 Comments

  1. Dorsa @ Running Thoughts

    December 14, 2011 at 10:34 am

    Good luck with your raffle! I wish we had raffles haha. We do have a gift exchange next week, I hope I get something good!

    I skipped the gym today :( I needed more sleep.. stupid winter weather, seriously I hate how dark it is all the time!

  2. Molly@hungryhungryrunner.com

    December 14, 2011 at 10:10 pm

    Daannng! Just reading this post is exhausting for me! I can’t believe you actually did this whole workout! I’m super impressed! And slightly embarrassed that I’m such a slacker these days. I need to get my butt in gear!

  3. Amy B @ Second City Randomness

    December 15, 2011 at 4:44 pm

    I hate sprints, too! HATE them! I tried incorporating speed work into my first half marathon training. It did not last long…. ha

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