Moving optimistically forward

[Optimist]

Day One:

What the heck am I doing, starting an online journal of ANY kind, much less an EXERCISE journal?? I keep thinking I can always come back some time in the future when it's laying dormant and quietly delete it...but, nope, that's not very optimistic of me, is it?

(Deeeep breath)
Okay, just to get my blood flowing again I worked out on my spin bike and set the intermediate goal of gaining enough strength and endurance to survive a particular gym instructor's spin class. Honestly, why I set the bar so high on this one is....well, I could just be light-headed from the workout. Anyway, I played with the tension, chose music to vary the tempo, tried some jumps, did a couple slow hills (standing and seated) and generally enjoyed the whir of the fly wheel and the music. As I expected, my legs gave out before my wind so I left off in order not to be too disabled to cross train tomorrow.

Eventually I'll be adding in weight training and the big question there is:To BFL or not to BFL? I don't do well with rules or schedules made by someone else...but those success stories.....

[lissame]

Hey Optimist, glad to see you started a log :) One more step in the right direction to a healthier happier you!

[Optimist]

Thanks, Mel! I still have mixed feelings about online journaling for exercise though. I have such a bad bad drop-out history I'm loathe to leave online proof forever imprinted upon the ether, but who's to say this isn't THE time I don't quit? Anyway, I appreciate the attention a great deal. :)

Okay, Day Two:

Jeepers, what to do now, girl? You got a response directly from NAT! I mean, are you going to just let the BFL book gather dust now that you've called attention to yourself?? No way, dudette! Alright, so I'm logging a big fat 0 for today's workout because I HAD to do the beginning Journal exercises and re-read the important parts of the the book. It was like homework and more than a little intimidating (okay, it scared me a lot - SIX meals a day, a mere 20 minutes of cardio...and I'm supposed to end up looking like Xena - hah!). Oh, and what about the sleep component?? That's almost as hard as the SIX meal thing.

Til tomorrow, I guess.

[Natrushka]

Thanks, Mel! I still have mixed feelings about online journaling ;) Check out the very first line of my journal - almost verbatim.

Nothing like accountability to get you moving, is my motto :) As for that sleep component - by week 2 you'll be so pooped it won't be a problem!

Nat

[SarahO]

Hi Optimist! Just stopping by to say, you go girl! BFL is hard but we can do it!! What kind of exercises are you going to do? Do you go to a gym? --Sarah

[Optimist]

Hey, Nat and SarahO! You know, don't you that you're not making it very easy for me to slide out of this, don't you? Is that the plan??

I have a gym membership but I'm going to start off at home because my schedule's wacky right now. I have a bench and free weights so I'm set (she said with confidence she doesn't really have). I'm doing the exercises from the BFL book as per Nat, Sarah. I was tempted by my other books but she says I can change in 4 weeks anyway.

Day Three
Busiest day of the week - in and out ALL day long

But, this is an exercise journal so here it is: another 0. How much work is there getting to this BFL thing anyway?? I leafed through cookbooks, rummaged in the cabinets and made up a shopping list during my allotted training time. I'm getting impatient and a little suspicious that maybe I'm stalling but starting on Monday is important to me. Phil says M,W,F for Strength and T,Th,F for cardio and that's what the heck I'm gonna do.

This weekend I've got yardwark and I'll see what I can fit in.
(why am I DOING this out loud??)

[SarahO]

Hi Optimist, I think you're smart to start on a Monday. I started on a Sunday and I'm out of sync with everyone! But it just works out better for me to have Saturday as my free day.

Sounds like you're going to benefit from all your advance planning. Two days until you start, how exciting! Here's to Monday! -Sarah

(ps: yardwork is exercise too! Today is my free day but I've been doing housework all day. Giving the dog a bath is hard work!)

[SarahO]

Hi again Optimist! I saw your post about having a hard time with the carb increase, which is an issue for me too. I know I need more carbs on weightlifting days but I want to do it sensibly. I wanted to share my recipe for sugar free granola which I adapted from Alton Brown (the "Good Eats" guy on TV). I have it with yogurt and strawberries for breakfast on weightlifting days.

1.5 cups rolled oats (not instant)
.5 cup slivered almonds
.5 cup crushed pecans
.5 cup flax seeds
2 scoops whey protein powder
3/4 teaspoon salt
1/4 cup plus 2 tablespoons da vinci sugar free syrup (I like pancake flavor)
1/8 cup vegetable oil

Combine dry ingredients. Add liquid ingredients and stir to coat. Spread granola in even layer over cookie sheet lined with parchment paper. Bake at 250 degrees for 1 hr 15 min, stirring every 15 min.

Yield: 3 cups

Total Calories: 2036~
Fat: 141~ 1269~ 66%
~~Sat: 14~ 126~ 7%
~~Poly: 42~ 378~ 20%
~~Mono: 69~ 621~ 32%
Carbs: 129~ 328~ 17%
~~Fiber: 47~ 0~ 0%
Protein: 83~ 332~ 17%

I think it works out to 8 net carbs per 1/4 cup.

[Optimist]

SARAH! You're so generous, I appreciate the recipe a great deal! What the heck have I done for you to deserve this?? Do you whir the flax in a grinder or blender first?

Day....whatever:

Okey dokey, grocery shopping is done. I can't think about food one minute more.

There are parts of the journal (and book) I've been skipping - the whole 'improve your life' theme he's got goin'. I want to lose fat, don't really need a guru (okay, so I'm a tiny bit cynical). Today as I enjoyed a rare quiet moment I read and re-read the chapter and gave his questions serious thought.

What are my reasons for wanting to change? I was surprised not to instantly think of fat loss. How weird is that? Of all the reasons I listed, my appearance wasn't one of them. 'I know I can be better', is was what my pencil etched on the paper first, followed by, 'I need to commit to something and finish it'. :rolleyes:

What are the five most important, specific accomplishments I need to make within the next 12 weeks to be pleased with the progress of my body and life? Once again, looking fabuloso didn't appear at the top of the list. What the heck...? Here's the list:
Consistency Focus Forward movement I'd like for my face to be less full I want a better side profileWhatever. I've done the photo, done the big thinking and am just waiting for Monday. That I thought those particular things is telling though. Am I not vain enough (as usual)? Did I not get the point of the questions? Well, I'm not changing them, they're obviously what was on my mind.

[Optimist]

(Officially) Day 1:

While working out I kept thinking how miserable I was. How stupid I am to have gone public, even drawing in DD (aka Cutie), doing a photo session together last night and showing DH the Journal. Cutie is starting her own journal and exercise journey today and I won't lie and say it was great, she's gotta learn. I might have waited to see if this is my kinda thing first because it most assuredly is NOT.

I didn't hit any 10's but got a few 9's and the dumbbell bench press didn't hit my chest til I got to the higher weights. Before then I felt them in my triceps and biceps. The flies were better, will start with them and do the bench presses as my High Point next UB day. For awhile I wondered if I really should give getting out to the gym for the equipment to be a necessity. I'm still undecided but mostly I need to work on my dumbbell form and concentrate on the targeted muscle.

I didn't get enough sleep was quickly worn out. Didn't even want the post workout shake. Grabbed some cut-up melon while I made it and then tried to drink it in three sessions. Was too exhausted and unhappy to work on any of the 5 other things to work on toward my 12 week goal. I did something I HATE to do - wasted daylight by falling deep into the bed and staying there for four hours after I realized I didn't have the strength to make myself breakfast or even get dressed. The nap was great and now I'm feeling normal.

So, this is the positive pressure I have to work through? No wonder the After photos in the book are so dramatic. This requires a MAJOR effort and concentration. This is the biggest, most challenging thing I've taken on (other than the kids) in some time. I'm not grinning, I'm at the tucking my head down to get through it stage.

[Natrushka]

I didn't hit any 10's but got a few 9's and the dumbbell bench press didn't hit my chest til I got to the higher weights. Before then I felt them in my triceps and biceps. The flies were better, will start with them and do the bench presses as my High Point next UB day. Hang in there, Toots. It take a while before you even know what 'ten' is supposed to feel like for you!

You're supposed to feel chest presses in the general chest area, but the triceps are a big part of this as well - so much so that if you grip a barbell narrowly and do close gripped barbell presses you're actually targetting your triceps. The first exercise you do for each muscle group should be a compound exercise. Compound exercises involve many muscle groups and they burn more fat because of it. Using flyes for the high point exercise (exercise #2) isolates the chest and stretches it out - it's not a great first exercise though.

Here's a little explanation (and movie) on how to do dumb bell presses: http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

I got it from exrx.net's exercise directory (http://www.exrx.net/Lists/Directory.html) - great place to waste some time. Even better, however, is their muscle directory (http://www.exrx.net/Lists/MFemale.html) . Just click on a body part and you get the muscle diagram and the fancy name - click the link on the name of the muscle group and you'll get exercises for that area - tonnes of fun ;)

That exhausted feeling after working out could be a sign that working out with weights first thing in the morning will require a mini meal before hand. I personally do not lift in the a.m. anymore - I do it in the late afternoon or early evening, when I am stronger.

Not sure if you caught it or not but in the book Bill talks about drinking 2 cups of water before a workout - this will also help you feel better afterward. Of course, keep drinking throughout the workout.

I bet you'll be feeling it tomorrow. 9s may not be 10s, but the pyramid scheme of lifting does work.

Nat

[Optimist]

Thanks, Nat, for catching me before I screwed up (as usual!). So, I'll stick with the presses and work on my grip. I did try to drink 2 c of water before beginning but I find it hard to face food or beverage (other than caffeine) first thing in the morning. That's on my 'to work on' list. For the time being I'm going to give morning workouts a thorough chance, primarily because I'm really, really afraid that dreading these sessions all day might cause me to become WAY creative with excuses not to get them in the PM! Things like, "The dog needs a pedicure," or "I've got to clip the grass with scissors" come to mind.

Something for me to give serious consideration to is if coffee is something I should keep in my diet. I can drink a cup instead of eating too easily. Perhaps I'll try decaf....or only have it AFTER a meal from now on, never alone.

[Natrushka]

Two questions for you, Toots.

What do you dread about the workouts so much?

Have you given up coffee / caffeine? A half cup (or full cup for that matter) in the a.m. can actually help with fat loss - and it's recommened by many. After reading about it on this forum it's a staple for me - I have a half a cup every morning before any workout. Or are you referring to having it in place of a meal (this is what I now think you mean after reading your posts a second time).

If you stick with the workouts for a week or two I guarantee you'll be hungry for those meals - working to failure results in muscle damage and repair, it takes a lot out of you energy wise.

Nat

[Optimist]

I hate the...monotony of it, the LONG list of sets ahead of me when I start. And, I felt pressure to give it my all and it was harder than I thought to reach failure. It was my first strength session in a long time so figuring out the proper weights might have been part of it. I didn't feel like I was doing any good, believe it or not! Like I was going through the motions kinda blind.

I do use caffeine in place of meals. I wanted a cup before I started the sets but didn't know if the tiny amount of fat from the milk would throw off the whole fat-burning thing. As I've said, I used to down some before cycling. Will the milk throw off the equation, d'ya think?

[Natrushka]

I do use caffeine in place of meals. I wanted a cup before I started the sets but didn't know if the tiny amount of fat from the milk would throw off the whole fat-burning thing. Fat burning during resistance workouts is a moot point, IMHO. You're there to rip up the muscle as quickly as possible - heavy weight gets it done best. Fat burning happens later - it's not like long slow cardio. The energy expended comes when the body has to repair the damage you've done and when you have the new shiny muscle that wants to be fed.

I put whipping cream in my coffee ;)

Try focussing on each muscle group instead of all the different ones yet to come. You'll find you have favourites and you look forward to them. I just love doing shoulders and triceps. I loath doing biceps. Learning what failure is for you could be part of the problem right now - we women tend to seriously underestimate what we can lift. Lifting whimpy weights is no fun - it's self defeatist too. Waste of time, IMHO. I bet when you notice some twinges in about 24 hours you'll feel differently about 'doing no good'

Just wait for your first lower body workout ;)

-N

[Optimist]

Fat burning during resistance workouts is a moot point, IMHO. You're there to rip up the muscle as quickly as possible - heavy weight gets it done best. Fat burning happens later - it's not like long slow cardio. The energy expended comes when the body has to repair the damage you've done and when you have the new shiny muscle that wants to be fed.

Just wait for your first lower body workout ;)

-N

Okay, another bit of confusion explained away. Thanks AGAIN, Nat! I stopped worrying about fat burning thing a long time ago but when you explained why the post-workout shake shouldn't have too much fat, the issue of how to eat pre- and post workouts became a wee bit complicated for me, not at all clear cut.

I can't believe you LOVE shoulder work, it's what I dread the most. I have NO shoulder strength whatsoever yet today I pyramided up to weights I never tried before (hey, wait, I AM a little proud of that!) without failing. The bent over flyes were absolutely pathetic though, couldn't get my arms all the way out for a full range of motion after the first two of my High Point sets.

The lower body doesn't scare me as much, I can take that kind of sufferering better for some reason. We'll see though, won't we? :p

I feel much better now that I've eaten but you will NOT find me up late this evening. Cutie woke up and did her exercises and journaling from the 8 min. in the Morning With Jorge book. Neither of us were giggling with excitement but, I must admit, we were both grimly satisfied to have faced Monday morning with a workout first.

Nat, ya pulled me through a few dark moments, I gotta admit. I'm not going to quit but I recognize the HARD work ahead. :bhug:

[Natrushka]

I can't believe you LOVE shoulder work, it's what I dread the most. I have NO shoulder strength whatsoever yet today I pyramided up to weights I never tried before (hey, wait, I AM a little proud of that!) without failing. The bent over flyes were absolutely pathetic though, couldn't get my arms all the way out for a full range of motion after the first two of my High Point sets. We'll make a Shoulder Girl out of you yet! I too didn't much care for them at first - but having never paid them much heed my whole life they took very well to being abused. Now if I could just get my tiny little biceps to fall in line!

I never could get those reverse flyes to work the way they were supposed to - so now I do them laying on the bench :idea: I find it really isolates them.

Glad you made it through today - and it looks like you'll get a good night's sleep too ;)

N

[SarahO]

Heya Optimist! I was just checking in to see how the day went for you. Way to go Optimist for getting through Day 1! Sounds like it was a rough day both in terms of the workout and some heavy introspection.

I'm really feeling the novelty of BFL so in a way it's kind of fun, to see how each day's workout will go. Have you tried watching TV while you lift? That might help break up the monotony. I try to do my workout at 2 pm during One Life to Live (guilty pleasure). An hour of "you have to believe me, I did not kill your father!" and "it wasn't me, it was my alternate personality!" and so forth helps keep it fun :)

I found lower body much harder than upper. I think I was giving up too easily on upper body. It's tricky because I have an old neck injury that is easily stressed. I'm hoping that weightlifting will strengthen my neck & shoulder muscles and make it better in the long run, but in the short run I'm very afraid of doing too much and hurting myself.

I bet before you know it, you will be lifting weights you never dreamed of for your shoulder work!

I bet you're asleep already, I would be too except I ran out of granola & need to make more :) Here's to Day 2! What are you going to do for your cardio? --Sarah

[Optimist]

Thanks, Nat and Sarah, for keeping an eye on me!

Challenge Day 2:

I woke up with an entirely different perspective this AM. First of all, I overslept and I'm not talkin' by a few minutes, I'm talkin' straight through the alarm clocks (yep, both of 'em). I was dead tired and it was nearly impossible to lift my aching arms to hit the snooze button. I had to get to work so I didn't get a chance to do my much anticipated cardio workout before I left but I took the time (I was already late, right?) to pack food. I KNOW for sure I didn't eat enough yesterday and since the wonderful soreness I was experiencing evidenced some work in progress I don't want to fall back into old, bad eating patterns.

Also, as I said I wasn't as grumpy or anxious about this whole thing anymore. Maybe realizing I hadn't wasted 46 precious minutes swinging the weights around yesterday snapped me out of it or perhaps surviving the first day means I can survive the rest...WHATEVER! Anyway, how hard is this anyway? All I have to do is push myself 6 days a week and record it in a journal. I have kids, I'm used to pushing against resistance. And, for this effort no one looks at me like I'm ruining their life.

Okay, cardio I can do. Couldn't find my stop watch and there are no gizmos on the spin bike so I got on the elliptical to use the digital display. My only problem wasn't so much of a problem, exactly, just felt like I hadn't really gotten started and it was over. I'm used to a good warm up of about 10 minutes and then goin' til I can't go anymore. Weird to be ending the session so soon. I used the incline and resistance buttons to get my heartrate (the point, right?) up and really pushed hard to reach a 10. DO YOU KNOW HOW LONG A MINUTE CAN BE?

Crap, I'm behind in eating again.

[Natrushka]

I was dead tired and it was nearly impossible to lift my aching arms to hit the snooze button. Welcome to BFL, Toots ;) The pain wont be as bad after the second or third workout - once the muscle begin to adapt. You shocked them yesterday. Every time you switch up exercises you'll have a few days like this, btw. Legs are always the worst for me - usually I have to use the handicapped washrooms to get on / off the loo :rolleyes:

Aren't you glad it was only 20 mins this morning? hee hee

-N

[Optimist]

Legs are always the worst for me - usually I have to use the handicapped washrooms to get on / off the loo :rolleyes:

Aren't you glad it was only 20 mins this morning? hee hee

-N

Gee, something to look forward to! :lol:

And, yeah, I seriously do like the set-up, don't know why I never thought to do it this way before. The cardio is like a treat between the torture sessions.

[SarahO]

Hi Optimist! Glad to hear that day 2 went well for you! It's funny how the cardio seems like a break since it's only 20 minutes. What heartrate are you aiming for as level 10?

Legs are always the worst for me

I have to say, I think lunges were invented by the devil :)

[Optimist]

I use PRE, Sarah. I don't trust the monitor on the elliptical and haven't gotten around to sending out my HRM for a new battery.


You guys are REALLY easing my mind about my first LB workout!

[Natrushka]

You guys are REALLY easing my mind about my first LB workout!Anticipation is half the fun :devil:

If it's any consolation I'll be doing a lower body workout tomorrow too!

-N

[Optimist]

Day 3:

Once again I slept later than planned and then had to ferry a kid here, run an errand there before getting to BFL. No worries, I had a cup of coffee before leaving the house (dressed to workout) and as soon as I returned, headed straight for the weights. And, I finished a whole 3 minutes early. Okay, that's because I didn't do a 2nd high point for the squats. He only listed the one at home quad exercise but I looked through my weight training books last night and still, deliberately didn't list one because I knew the lunges might finish me off anyway and I could hit a 20!

I changed my shake today, used a scoop of Carrot-tein, 1/3 c soy protein and a few chunks of canteloupe for some liquid sunshine. I realized afterwards that carrots are high on the glycemic index BUT I felt no rush (and I would) and, besides, by combining the two I got 39g of protein and 4925 mg of glutamic acid. IOW, I didn't have to manually crush ten of my L-Glutamine pills!

I don't feel like I worked that hard but I was fooled this way on Monday, wasn't I? On the way up here my leg gave way at the top of the stairs - a sign of things to come?

[Natrushka]

Okay, that's because I didn't do a 2nd high point for the squats. He only listed the one at home quad exercise but I looked through my weight training books last night and still, deliberately didn't list one because I knew the lunges might finish me off anyway and I could hit a 20!

On the way up here my leg gave way at the top of the stairs - a sign of things to come?

If you're doing regular squats you can change exercise number 2 to a different type of squat if you'd like. Sumo squats, or plie squats, are good ones - legs further apart, works the inner thighs really well.

And yes, tired legs right after a workout are definitely a sign of things to come !

-N

[Optimist]

If you're doing regular squats you can change exercise number 2 to a different type of squat if you'd like. Sumo squats, or plie squats, are good ones - legs further apart, works the inner thighs really well.

-N

Oh, shoot, I know, Nat. Even last night I knew I wouldn't want to! :blush:
I still did everything to the max, will have to up weights next time - uh oh.

And, unless I skimmed over it he doesn't mention stretching much, nor does he tartget the lower back. I wouldn't have been able to do more than one set of calves if I hadn't done a proper stretch between sets. Same with abs, had to stretch 'em to avoid cramps.

[Natrushka]

I'll have to double check on the stretching in the book - but it's a good thing to do in any event.

Re the lower back - deadlifts will hit that area well (erector spinae (http://www.exrx.net/Lists/ExList/WaistWt.html#anchor1945210)), especially straight and stiff legged ones. Pullovers (http://www.exrx.net/WeightExercises/LatissimusDorsi/BBPullover.html) also hit the back well - you can do them with a dumbbell as in the book.

Happy hurtin!
-N

[Optimist]

Great, Nat, thanks! I was debating whether or not to add Supermans to the workout for the erector spinae. I was too wary of my form to do the pullovers on Monday and didn't think I could pyramid the weights while holding my lower spine pressed to the bench. I did use a set as my High Point (a 9).

[Optimist]

There will be an addendum to Day 4 but I'm pondering something right now. The way I read BFL the idea behind HIIT cardio on an empty stomach is for optimum fat burning. Hmmmm... I don't want to worry about that anymore. I KNOW I read SOMEWHERE that by being on a lc diet one is already primed for fat burning so, do I really have to panic over not being able to get my workouts done early morning? His interval notion is echoed here (http://www.healthconsciouswomen.com/low_carb_exercise_p3.html) by the Streets who advocate a 'carb conscious', active lifestyle for good health and I no longer believe hours of cardio are required for aerobic benefit so... does the time of day really matter?

Perhaps I'm just justifying not getting up on time (ever) but I know that worrying about the time I get to my workout is one thing that'll discourage me, make me feel like I'm doing it 'wrong'.

[Natrushka]

There will be an addendum to Day 4 but I'm pondering something right now. The way I read BFL the idea behind HIIT cardio on an empty stomach is for optimum fat burning. Opti, my understanding of HIIT is that anytime is fine (heck, anytime for anytype is fine, especially if that is the time that works best for you) since HIIT is about raising metabolism. The key is not to eat right away with HIIT, as the fat burning happens afterward. The only caveat to this is don't do it too late - intense activity late in the day can raise coritsol, mess with hormones and cause insomnia.

Time of day matters only in that at some time during the prescribed cardio day you get some in ;)

There is no wrong, there is just my way.

Nat (feeling very Yoda like today)

[SarahO]

Hi Optimist! I don't know what part of the country you're in, but here in sunny, muggy NC early morning cardio is a necessity at this time of year! I already feel like I've got a wet cloth over my face sometimes while I run -- I couldn't stand to do it under the noontime sun.

[Optimist]

Yoda and Sarah, Instead of contemplatin' I shoulda been HIITing this AM!

Day 3:
I only got in ten minutes of my cardio even though I was determined not to let the power outage affect my schedule but, of course, there I was after 9 pm on my spinning bike with my daughter holding a flashlight. The dogs must've thought Martians were landing because they huddled on each side of the bike so that every stroke of the pedal thunked one of them a good 'un. I figured they'd MOVE but noooo, they were stuck like glue for the duration. Lesson learned, it's CARDIO IN THE MORNING before leaving the house for me! And no fat for...what is it, 45 minutes, Nat?

I had a lot of places to hit today and the stiffness from yesterday (yay!) came as the day wore on. I tried so hard to hide it but by dinner time it was obvious. I'm so happy to have done some damage!

[Optimist]

I just noticed something...yesterday was Day 4, right? Oh me.

Day 5:
I've got to start off by saying the fatigue in my upper body darn near wiped away the discomfort I had in my legs. Some cure, heh?

Anyway, I really pushed it today, used weights that challenged me and dug for those 10's. Monday's workout helped me figure out the proper weights on everything except the shoulder work, which indeed - it is confirmed - I do hate. BUT, I breathed, paid attention to form, concentrated on the muscle and took notes as I went along. Phew. Oh, and to get through this, my least favorite part of BFL, I took out an older Robin Cook book on tape that I haven't listened to in awhile. The workout lasts through the first side and partway through the second of a tape and it's such a l-o-n-g book (lots and lots of tapes) it should get me through quite a few of the UB days. Since I love the nuances and twists of a Cook on Tape, it's something to look forward because it's reserved for workout time.

Most importantly, I DID IT, completed the three weight sessions for the week. I'm particularly proud because I'm doing this at a time when I was thinking more along the lines of yoga, biking and the occasional weight session. Yoga does fit in, nothing like a yoga strap to help stretch between sets so I can go on. The biking, well that'll fit itself in as well, I'm sure.

I'm so glad today's session is behind me I could sing! :clap:

[SarahO]

Yay you! You made it through week 1!!! And it sounds like you really worked as hard as you could, too. That's awesome!!! Enjoy your day off today, you've earned it!

:cheer:

[Optimist]

Not quite, Sarah, just the strength training portion.

Days 6 & 7:
Why am I logging two days together? Yesterday became my unscheduled day off (Day 7) and I did my cardio HIIT (Day 6) today.

This morning I had no journaling to do so I graphically mapped my impressions of the past week and came up with some pros, cons and areas to modify. Modify, you query with raised brow? This is a Set Plan with proven success, is it not? Well, yes and no. The other night I spent a great deal of time reading the blurbs about the BFL Challengers and Champions as well as John P. Hussman's site (http://www.hussman.org/fitness/bfl.htm)and found that the (male) Champions almost always modified the plan as laid out in the book. I'm not going to weasel out of this but there are quite a few things important to me not addressed within the book or Journal, mainly: Functional fitness is not addressed adequately, this seems to be a a bodybuilding regimine with some behavior modification/reinforcement thrown in. Flexibility isn't given importance. The HIIT is brilliant but 2 minutes at level 5 isn't an adequate 'warmup' for this 45 year old body. I believe the exercises we hate are the ones we need the most but there are limited exercise choices given in the book. If one is unable to correctly do the exercises for the specific body part, not enough alternatives exist. I'm thinking in particular of the hamstring and quadriceps exercises. What do people with bad knees do until the muscles surrounding their knees are strong enough to endure squats and lunges? The standing lunge, an alternative, isn't listed, nor are floor exercises, something women are very familiar with.Some of this is just Optimist pickiness, I know, but there are goals I have in fitness that have to incorporated into BFL in order for me to go forward without (much) grumbling or resentment.

There is much I find brilliant about the plan, The schedule for strength training gives adequate rest for the tormented body parts to recover before the next session The insistence on intensity is something we all need reminding of, instead of just doing sets as listed Increased meals, particularly the increased protein for me, has really made a difference in my metabolism already. I never would've used Glutamine had it not been for my BFL buddies here and it has been my greatest discovery thus far. I'm sure it saved me from huge amounts of agony after my last UB workout.Tomorrow my plan is to do some 'strolling' on the elliptical after my LB workout, for which I've modified the quad and hamstring exercises. I'd like some more time for stretching and reflection after each workout and will take it when I have the time.

[SarahO]

Hi Optimist, thanks so much for the link to John Hussman's site. I have been reading it and learning a lot that I will apply to BFL when I restart. I have been thinking about flexibility as well. Before starting BFL I was doing yoga 5 days a week and was (if I do say so) quite flexible. I stopped doing yoga when I started BFL and lost a lot of flexibility. I knew that strengthening the muscles would tighten them, but I didn't know it would happen so fast. When I start over I am definitely going to incorporate some kind of daily yoga practice into my workouts.

[Optimist]

Hey, Sarah! How's the leg today?

I love a good vinyasa! I started bringing my strap to my workout area to target specific areas like my poor shoulders and an active downward dog, as you know, is the greatest release there is for just about everything. My piriformis gets tight when I do lower body work so hip openers are a necessity and the child pose is good for the rest between sets and releases the lower spine (and the tension). Baron Baptiste has this 'airplane' move he got from Bikram that not only lengthens but is energizing. Actually, I think Sun Salulations are great before and after every fitness activity! They get the blood flowing, the mind focused on form and endurance, create more body awareness overall, imho. My yoga form is really off right now since I'm about as flexible as a log (too long of a layoff, doggone it) but it still feels good. When I used to the the Firm videos they often stretched between sets with heavy weights in order to continue the torture, btw.


(It's the weirdest thing, I'm trying to type but my nails are suddenly too long! And, they normally take forever to grow. Just had a manicure last week - is it from eating well for a change?? )

[Optimist]

Day 8:

The phone keep ringin' today, 4 short calls and one unavoidably extended one. Then I saw El Kid pedaling home with two friends in tow as I'm finishing up with calves. Whaddya know, it's MONDAY, folks!

Front Squats: Chosen because they also hit the torso. I don't have a barbell (yet) so I crossed my arms in front of me holding the dbs on my shoulders. I squatted over my bench, with the back of my calves and my heels firmly against it (read that this works the quads more). Pyramided from 8 to 15 lb dbs, with my first High Point 12 reps~ 12 lbs. Other High Point 12 front leg lifts w/5 lb ankle weight, a 9.

Front Box Lunge
Pyramided from 8 to 15 lb dbs, with my first High Point 12 reps ~12 lbs. Other High Point 12 standing leg curls with blue exercise band. This completely finished me off, btw, a 10! Will consider more band exercises to hit 10s.

Calf Raises done on my exercise step. Pyramided 8 to 15 lb dbs, with High Point 12 reps ~ 12 lbs. Other High Point 12 reps Angled Calf Raises.

Crunches done with MAJOR concentration, first set w/o dbs and then pyramiding from 3 to 8 lb dbs. First High Point 12 reps w/5 lb db. Second High Point, 12 bicycles w/o weights. Abs on fire with the bicycles! 10!

Additional notes: As usual, I don't feel much right now though the band toasted my hams and glutes pretty thoroughly. I did stretches in between from the book, Life is a Stretch (http://www.amazon.com/exec/obidos/ASIN/1567180671/qid%3D1061228263/sr%3D11-1/ref%3Dsr%5F11%5F1/102-2388337-0084152), which helped me perform all of my sets with good form. I do think squats and lunges are poor selections for early morning when one is stiff but doing the first set of squats slowly with thorough stretches between it and the subsequent sets serves as an okay warm-up. I still do better squats in the evening when I've walked around all day and my ankles are looser. Had my shake and Glutamine and I'm done for the day!:roll:

Forgot to add, this workout took 2 hours due to being called away so many times.

[Optimist]

This is an addendum to Day 8 that makes no fitness sense whatsoever: Yellow is obviously not my color. I had to say it because telling my husband and kids would be useless and, well, it's just gotta be declared SOMEWHERE.

[Optimist]

Day 9:

I'm so glad that's over - phew. Almost threw in the towel at two specific points - 8 minutes and 12 minutes, don't know why but I'm glad to have hung in to the end because now I'm FREE for the rest of the day, no worries about getting to HIIT.:yay:

I warmed up for 10 min. on stationary bike and then did 20 min. HIIT on Elliptical using one of the machine's interval programs because when I watch the minutes each one seems like two and this way - with the towel draped over the console - I can endure the trauma with just the occasional peek.

[Arnie_g]

Day 9:

I'm so glad that's over - phew. Almost threw in the towel at two specific points - 8 minutes and 12 minutes, don't know why but I'm glad to have hung in to the end because now I'm FREE for the rest of the day, no worries about getting to HIIT.:yay:


Way to hang in there! Don't ya just love it when the HIIT is over first thing in the morning and you don't have to be thinking about exercising all day.

Arnie

[Optimist]

Oh, man, Arnie, it's Day 10 and I've had indigestion all day! I'll get to my upper body work later today OR I'm going to do the unthinkable and combine it with my HIIT tomorrow. Hope I can get to it tonight.

[Arnie_g]

I've had to move a workout to a following day when I was on vacation. I thnk I did it by moving my free day. I think that's probably better than skipping it all together.

Yesterday I felt awful all day. Not enough sleep, felt like a cold was coming on, headache, etc. But I dragged my butt down to the gym and did my LB workout. Guess what, I felt better afterwards. Go figure...

Hope you're feeling better.

Arnie

[Optimist]

Arnie, thanks! And, great that you got that LB down even with the blahs. I felt worse as the evening progressed and combined with the stiffness that remained from Monday's LB, it was some combination.

I think I'll do as you did on your vacation and just proceed with this as Day 10:

I'd planned to UB a little differently because I didn't feel like I was getting much out of the routine as laid out in the book except where my poor, weak shoulders are concerned:

Flat DB Press, 3 sets of 12 reps pyramiding from 8-12 lbs
Incline DB Press, 3 sets of 12 from 8-12 lbs
Incline Flye, 3 sets of 12 from 8-12 lbs
Cross Bench Pullover, 3 sets from 8-12 lb DB

Side Lateral Raises: 3 sets at 3 lbs (don't laugh, it burned like heck!)
Front Lateral Raises: 3 sets ~ 3 lbs
Alternate Shoulder Press: 3 sets ~ 3 lbs

Alternate Curls: 3 sets ~ 8 lbs
Alternate Hammer Curl: 3 sets ~ 8 lbs

Overhead Press: 3 sets ~ 10 lbs
One Arm Overhead Extension: 3 sets ~ 8 lbs

As you can see, I finally wised up near the end and did only 2 exercises for each area! I'm sorry I didn't catch on sooner (ambitious planning!) because I really wanted to do more back work. I was already over the time limit and had to leave. Live and learn! This doesn't appear to be a BFL workout because I didn't pyramid for each exercise but I only rested for 15 seconds on those and, trust me, it got intense, the last set of each was a 10 because I slowed down and held at the top.

[Natrushka]

Hey there, Toots. Just wanted to jump in with my 3 cents ;)

I'm not sure if you're aware but the rest in between sets is designed to bring about specific results. Longer rests allow muscles to recover more, allowing you to lift heavier weights. This also yeilds more muscle growth due to more muscle tearing. Shorter rests are geared toward fat burning and keeping your heart rate elevated - they are more aerobic. Waiting a shorter time between sets doesn't mean you don't feel the 'burn', however the burn isn't quite the same as when you allow your muscle to rest and then lift heavy. What you feel after a short rest is more lactic acid buildup, and not actual failure/fatigue.

I understand the desire to do more for specific areas, but keep in mind that the compound exercises like chest presses and wide grip pulldowns work many muscle groups, including your core muscles. Many times after a focussed chest and bicep workout I have felt sore along my triceps and lats - it all gets worked when you do the compound exercises.

Heres to hurtin in the morning ;)
-Nat

p.s. Just a thought - do you have heavier weights than those available to you? If you can flye 12 lbs you can chest press about 2x that much(one is compound, one is isolated) This could be why you dont feel like you're working out as hard as you should be - you aren't! (we women tend to underestimate how strong we really are)

[Optimist]

Hey there, Toots. Just wanted to jump in with my 3 cents ;)

I'm not sure if you're aware but the rest in between sets is designed to bring about specific results. Longer rests allow muscles to recover more, allowing you to lift heavier weights. This also yeilds more muscle growth due to more muscle tearing.

...p.s. Just a thought - do you have heavier weights than those available to you?

Hey, Nat!

I used a Joyce Vedral aerobic strength training routine as a sort of two-fer since today should've been HIIT. :p It's a regimine I used with success some years ago and, honestly, I meant to pyramid all the sets but someone had been in my weight bin. And, okay, I finally believe the minute is necessary to allow for more weight and tearing. It makes SO much sense, thanks, Nat! (I'm working on my patience!) But (she asked, still trying to do it her way), doesn't stretching serve the same purpose? When I get a good stretch on between sets it relieves the lactic acid burn and I'm able to do the next set with heavier weights. With some sets I need the whole minute but not the first two.

I went shopping for a barbell yesterday and the only one that fit was out of stock. The others were really long (and intimidating). I can seriously use more weight for the chest and back and even the biceps and triceps (with the 1 min. rest). So, today when I was working out I was searching for a way to get a burn with what I had. Until I get the barbell set I'm considering using my ankle weights on my wrist for the presses. My trainer had me do that before but the ROM is limited, of course because the cuffs are large. I don't want to have to find a way to neatly store more barbells.

Thanks!! :roll:

[red1cutie]

Hey Optimist! I just saw your reply in my gym journal because I never go there anymore. I clicked on it by mistake today. That's why I did not reply. I just post the type of workout in my journal...with no specifics.

Your workout looks pretty good. No laughing! Those burn my shoulders too. I don't have that much strength probably because I need to increase my carbs and I keep putting it off..duh.

Have a great Day 11! :wave:

Peace
red

[Optimist]

Hey, Red, no problem in not answering! :cool:

We're all busy and some days I honestly don't feel like keeping up my log but I do it because it makes me extremely accountable. And, the carb thing might be a factor for me too. I'm not on a restrictive plan but I just don't lean toward carbs anymore so getting enough means more thinkin' about food. I hate to concentrate too much on food at a time when it's natural for me eat low carb. As I keep whining, the food part of this plan is frustrating for me. I KNOW I missed that workout from not eating enough. What I thought was indigestion turned out to be major cramps, something I never have. The workout stress requires more protein and carbs than I've been ingesting. I'll get it right eventually. :rolleyes:

[Optimist]

My last entry was 8/22 and I was already behind. Got caught up in reorganizing office and household stuff and - gasp! - forgot all about BFL!:eek: Honestly, I haven't figured out how to proceed, from Day 11 or start over....that is the question.

[Arnie_g]

My last entry was 8/22 and I was already behind. Got caught up in reorganizing office and household stuff and - gasp! - forgot all about BFL!:eek: Honestly, I haven't figured out how to proceed, from Day 11 or start over....that is the question.

Hi Optimist,

I think if I missed only a few days, I'd just continue on from where I left off. I hope you're still doing it. If not, jump back in there, you'll be glad you did.

I think it's normal when starting to exercise to start and stop for a while, just keep starting and one of these time the twelve weeks will have gone by before you know it.

Arnie

[SarahO]

Hi Optimist! Just checking in to see how you're doing. I'm going to restart BFL tomorrow, can't wait. How's it going for you?

[Optimist]

Hey, guys! I haven't quit but I had to take some time off. I had to reorganize my office, get the kids ready for school around the same unfortunate time I hit a physical wall with BFL. I'm going to pick up where I left off mid-week. I've planned for Wednesday so keep your fingers crossed for me.

Arnie, thanks so much for the encouragement! I don't want to quit but, yes, I did find it a bit overwhelming all of a sudden. It was weird, I'd just started to get excited about my workout time, everything was set up and BOOM, there I was loathing it again! Then I had lots of 'reasons' to take a break. Odd, but I never expected NOT to go back to it, just a matter of WHEN. How'd ya know?

Sarah, I'm so glad you're about to start again!!

[Arnie_g]

Hey, guys! I haven't quit but I had to take some time off. I had to reorganize my office, get the kids ready for school around the same unfortunate time I hit a physical wall with BFL. I'm going to pick up where I left off mid-week. I've planned for Wednesday so keep your fingers crossed for me.

Arnie, thanks so much for the encouragement! I don't want to quit but, yes, I did find it a bit overwhelming all of a sudden. It was weird, I'd just started to get excited about my workout time, everything was set up and BOOM, there I was loathing it again! Then I had lots of 'reasons' to take a break. Odd, but I never expected NOT to go back to it, just a matter of WHEN. How'd ya know?

Sarah, I'm so glad you're about to start again!!

Hi Optimist,

I'm glad you're going to start again. My fingers are crossed.

I think that's normal for a lot of people (like me) to start and stop at first. It's a big change. It's funny, it really doesn't take much time to do it, but I can spend hours thinking about it. I spend more energy thinking about it in my head then actually doing it. I think that's what makes it hard when your starting out. As you progress it takes up less space in your head.

My suggestion is that if you hit a wall again and find yourself loathing it, spew it all out here and then it won't be trapped running around in your mind anymore.

Arnie

[Optimist]

Hi Optimist,


It's funny, it really doesn't take much time to do it, but I can spend hours thinking about it. I spend more energy thinking about it in my head then actually doing it. I think that's what makes it hard when your starting out. As you progress it takes up less space in your head.

Arnie

Arnie, that is exactly it! I mean, think about it, 3 times a week it takes about 20 min. and the other three times it takes less than an hour but I think about it constantly, especially when I'm not getting to it! I'm hoping it'll one day become the norm to exercise and not something to fret over.

[Arnie_g]

I'm hoping it'll one day become the norm to exercise and not something to fret over.

It will, the more we do it, the more relaxed we'll get about it. It'll just become like any other routine part of our lives. I'm sure of it.

Good luck tomorrow.
Arnie