Dec 7th, 2011
So last night was my first day of phase 3 in Jamie Eason’s 12 week program. Because I had done two workouts on Monday (Legs & Back/Rear Delt/Cardio), I knew I had to re-arrange my LiveFit program so I wouldn’t do legs again. Im still SO So SO sore from Monday’s double workout. I didn’t want to overtrain my legs, so I swapped the days around and did Day 59 – Chest/Shoulders/Abs/Sprints.
Holy shiznit that was a tough workout. It’s unlike any from the past 2 months. It was intense!!!
Here’s a look at what I did….
I felt like the workout never stopped! With all of the supersets + Active rest, I was pretty much always doing something.
The weight training/plyo portion took me about 45 minutes. The cardio piece took 30. In total, I was working out for 1:15. Pretty good for the workout I had!
The cardio in this program is now sprints. I cranked up the treadmill to 8.5mph and let loose. Every 30 seconds I would jump on to do a sprint. My heart rate was always in the upper 170s when doing this program, so needless to say it was a hard one. I’ve never had 30 seconds go so slow and so fast in the same workout. I never felt like it was enough time to rest inbetween sprints, but during the sprints, it was the 30 seconds from hell. The last sprint I jumped up the speed to 10.
I ended up burning almost 700 calories in total. Here is a snapshot of my cardio. The pace is so high because half of the time I was resting in between sprints. A 8.5mph pace is about a 7 min mile pace.
Back in the days before this program, I used to do HIIT (Interval Training) all the time, but I would always do one minute run, one minute walk. Usually I’d set the run to around 7. Either I’m really out of shape right now, or these sprints were a real challenge. Hopefully they get easier!
I was soooo sweaty afterwards! I turn into little miss red face every time I do cardio. I hate that! It’s happened to me my whole life, so it’s nothing new.
For dinner, I stopped by the grocery store and loaded up everything at the salad bar into one delicious salad.
Then I baked up some Salty Kisses (Recipe Here) and stole about 4 of them. SOOOOOO GOOOOOODDDD!
I’m incredibly sore today. I hope I can make it back to the gym today. I didn’t know sprints could leave me so sore but I guess it makes sense since I haven’t challenged my body like this in a long time.