Arnie's BFL log

[Arnie_g]

Well, I thought I'd give this log thing a try. I'm not very good at keeping track of my workouts, but I'm gonna give it a try.

Yesterday was Upper body.

There was someone using the bench press and I know this guy ussualy takes a long time , so I started with Dumbbells instead of the barbell. I was tired and had a hard time getting through each set. In one case I couldn't complete the final 12, so I grabbed a lower weight and finished the 12 reps with it.

Dumbbell bench press
12 reps x20 lbs
10x25
8x30
6x35
12x30
12x20 - dumbbell flies

Dumbell Shoulder Press
12x15
10x20
8x25
6x30
12x25
12x10 - don't know what this exercise is called.

Tricep pushdown
12x10
10x15
8x20
6x25
12x20
12xbw - seated pushup

alternate bicep curls
12x15
10x20
8x25
6x30
12x25
12x15 - concentration curl

bent over rows
12x20
10x25
8x30
6x35
12x30
12x7 plates - Lat pulldown

This morning I went out for my run. I took my two dogs with me and I think they were more tired than me at the end. But then Alex is 14, that would be 98 in human years. I hope I can do this when I'm 98.

[Arnie_g]

Today was lower body.

Squat
12 reps x45 lbs.
10x75
8x95
6x115
12x95
12x194 - Leg Press

Stiff legged Dead Lifts
12x55
10x65
8x75
6x85
12x75
12x40 - seated leg curl

Seat calve raises
12x80
10x90
8x100
6x110
12x100
12x70 - standing calve raises on Smith Machine

Crunches
12x20
10x25
8x30
6x35
12x30
12xbw - Decline situps

That's all for today. It felt good. I may be able to up some weights on the next LB day.

[Arnie_g]

So I got out for my run at 7:00 a.m. this morning as usual, but when I got home I went brain dead and ate breakfast right away. I never eat breakfast until an hour after running to maximize the fat burning. Oh well, maybe the brain fog that caused me to do that meant I needed it. DUH!

That's it for week nine....

[Arnie_g]

Sunday, free day, yippee!

[Optimist]

Way to go, Arnie! I keep thinkin' I should be precise (like you) and list what the heck I DO but I never get around to it. I will tomorrow (later today!)...maybe.


And, my goodness, you're so close to goal! I don't think that one breakfast threw you off much, do you? At this rate you may just live beyond 98!

:p

[Arnie_g]

Way to go, Arnie! I keep thinkin' I should be precise (like you) and list what the heck I DO but I never get around to it. I will tomorrow (later today!)...maybe.


Hi Optimist,

I don't know if one way is better than the other. I've been increasing my weights a lot lately and it's getting to the point that I'm forgetting what I did last time, so now I can just print out last weeks workout before going to the gym.


And, my goodness, you're so close to goal! I don't think that one breakfast threw you off much, do you? At this rate you may just live beyond 98!

:p
My original goal was 165, (from an all time high of 195), but then I changed it to 160 and I may have to lower it again after I hit 160. Right now I'm sitting at 164. But I'll wait until I'm 160 and the re-evaluate then.

Have a good workout today!

Arnie

[Optimist]

I tried like a combination list/notes kinda thing today, Arnie. Although I record and make notes in the BFL Journal, it further clarifies what I might need to work on next time to type it here.

Have a GREAT workout today!

[Arnie_g]

Mondays workout. I'm exhausted, it was a killer, but I love it!

Barbell bench press
12 reps x 75 lbs
10x95
8x105
3x125
2x115
11x105
12x20 - dumbbell flies

bent over rows
12x20
10x25
8x30
6x35
12x30
12x7 plates - Lat pulldown

Dumbell Shoulder Press
12x15
10x20
8x25
6x30
9x25
12x10 - don't know what this exercise is called.

alternate bicep curls
12x15
10x20
8x25
6x30
12x25
12x15 - concentration curl

Tricep pushdown
12x10
10x15
8x20
6x25
12x20
12xbw - seated pushup

[Arnie_g]

I tried like a combination list/notes kinda thing today, Arnie. Although I record and make notes in the BFL Journal, it further clarifies what I might need to work on next time to type it here.

Have a GREAT workout today!


Yeah, it does seem to help, but I still wonder how long I'll keep up writing it down every day. Oh well, we'll see.

Arnie

[Arnie_g]

Tuesday, HIIT day.

Went according to plan. Poor old Alex, (the older dog) was lagging about a block behind at the end. But I still think he loves to go.

[Optimist]

Tuesday, HIIT day.

Went according to plan. Poor old Alex, (the older dog) was lagging about a block behind at the end. But I still think he loves to go.

:rolleyes: Oh, I'm sure he just LUVS it! :lol: My older dog watches me workout with his head between his paws, sighing heavily every few minutes.

[Arnie_g]

Yesterday was lower body. Disn't change anything from the previous workout.

Squat
12 reps x45 lbs.
10x75
8x95
6x115
12x95
12x194 - Leg Press

Stiff legged Dead Lifts
12x55
10x65
8x75
6x85
12x75
12x40 - seated leg curl

Seat calve raises
12x80
10x90
8x100
6x110
12x100
12x70 - standing calve raises on Smith Machine

Crunches
12x20
10x25
8x30
6x35
12x30
12xbw - Decline situps

Felt harder today than it did last wed. But I was feeling run down all day anyways.

[Arnie_g]

I got a good 9 hours sleep last night, which is just what I needed. My HIIT run felt good this morning. (The dogs had a good run too.)

Arnie

[Optimist]

Sleep is something I don't get enough of and, along with the doggone 6 meals, is something I'm still working on. Great days you logged there, Arnie! (and some heavy weight lifting!)

[Arnie_g]

Yesterday - Friday's workout. A good workout yesterday. But arn't they all?

Barbell bench press
12 reps x 75 lbs
10x95
8x105
2x125
4x115
11x105
12x20 - dumbbell flies

bent over rows
12x20
10x25
8x30
6x35
12x30
12x8 plates - Lat pulldown

Dumbell Shoulder Press
12x15
10x20
8x25
6x30
11x25
12x12 - don't know what this exercise is called.

alternate bicep curls
12x15
10x20
8x25
6x30
12x20
12x15 - concentration curl

Tricep pushdown
12x10
10x15
8x20
6x25
12x20
12xbw - seated pushup

[Arnie_g]

HIIT day - Saturday morning

Had a hard time getting out of bed this morning, I stayed up too late last night. But I was out the door by 9:00 am and since I didn't take the dogs with me I took a different route for my run. I found it hard, because the hills were in different places than I'm used to. I'm sure it's good to change it up a little like this from time to time.

Now I'm free for 48 hours until my LB workout on Monday. Yahoo!

[Arnie_g]

OOOPS! I havn't been making entry's here. Oh well, I have been doing the workouts and that's what really counts.

On Sunday I purchased an exercise bike at a garage sale. This morning I did my hiit on it. I feel like I'm cheating. It seems so much easier than running. But, I'm glad to have it. It rains a lot here in the winter and I just know I won't go out for a run in the dark, cold, wet mornings of winter.

[Arnie_g]

Yesterdays LB workout was the same as the previous one, so I won't go into details.

Today’s HIIT was my first time trying ECA. I felt like the Mazda commercial, ZOOOM, ZOOOOOM, ZOOOM.

[Arnie_g]

Todays UB workout was the same as the last one. But my gym wasn't open so I had to go to a rec centre. There were a lot of very strong seniors there. It was inspirational.

I was very wore out near the end and couldn't get all the reps on my bi's that I usually get. But it was a good workout and I'm gonna go nap now.

[Optimist]

Go, Arnie! You're just chuggin' your way through BFL. I'm not going to finish my 11/1 as I'd intended but I hope to be able to keep toughing it out as you have.

[Arnie_g]

Go, Arnie! You're just chuggin' your way through BFL. I'm not going to finish my 11/1 as I'd intended but I hope to be able to keep toughing it out as you have.
Hi Optimist,

Sorry, I'm a little dense today, what do you mean by "11/1".

Arnie

[Arnie_g]

I did the HIIT this morning. Same a usual. Except one pause when we encountered two large rotweilers. They were on leashes, but my dog wouldn't go around them (the little wus), so I had to go back, put him on a leash and drag him around the rotties.

[deze]

Morning Arnie.. looks like you are doing great!!

wondering if you will continue with the ECA stack, and how it is working for you?

Rotweilers.. oh.. I dont really think I would get one of those dogs... scarey! All the drug dealers here seem to have them...

anyway, you keep up with the great work and you'll be happy with your results!!

Cheers,
Jodi

[Arnie_g]

Hi Jodi,

I will continue with the ECA stack for a while to see if it does anything for me. Right now it is too soon to tell.

Yeah, I'm not a rotweiler fan either. Most of the people who are attracted to owning them are, generally speaking, not the nicest people in the world. But the guy that owns these two is a retired cop who keeps them under control ALL the time. So I don't worry about these two very much.

Arnie

[Optimist]

Hi Optimist,

Sorry, I'm a little dense today, what do you mean by "11/1".

Arnie

It's not you, man, it's me. :agree: 12 weeks from my start date would have me finishing on November 1 but that's not gonna happen now! :rolleyes: I'm not gonna let it stress me though, finishing - no matter when - is more important, I think.

[Arnie_g]

I'm not gonna let it stress me though, finishing - no matter when - is more important, I think.

That's for sure. Heck, even finishing isn't as important as making the daily effort to get there.

[Arnie_g]

Did my last lower body workout for Challenge 1 today. Added a little weight to the squat, but other than that it was a normal LB workout.

[Arnie_g]

Did my HIIT run yesterday. It's always hardest to do on the morning after a lower body workout. But that was the last time for Challange 1. Only one more HIIT on Saturday.

[Arnie_g]

TADA! I did my last workout for Challenge 1 today. I upped the weight on the bent over rows and made the dips a little harder. It feels good.

[LittleAnne]

Hi Arnie

Just dropping by to wish you a Happy Birthday. I hope that you have a wonderful day.

http://www.u-neak.com/flags/Large%20Previews/happy-birthday.gif

[red1cutie]

Hi Arnie! I hope you had a great birthday. Congrats again on your amazing C1. Your abs look great. can you tell me what exercises you do for you abs please?

Peace
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[Arnie_g]

Hi Arnie

Just dropping by to wish you a Happy Birthday. I hope that you have a wonderful day.

http://www.u-neak.com/flags/Large%20Previews/happy-birthday.gif


Hi Anne,

That was very nice of you to drop by to say happy Birthday. I had a great birthday. Thanks.

Arnie

[Arnie_g]

Hi Arnie! I hope you had a great birthday. Congrats again on your amazing C1. Your abs look great. can you tell me what exercises you do for you abs please?

Peace
red

Hi Red,

Thank you so much for the complement. I just can't believe anyone would think my abbs look good. But I've got to admit, I was sucking in the belly a bit for the picture. Although I'd be happy to tell you what I've been doing.

I've been ending my lower body workouts with abb exercises. I've been doing crunches and holding a dumbbell on my chest while doing them. I started with no weight at all and then worked up over the twelve weeks to this routine.

12 reps x 20 lb
10 x 25
8 x 30
6 x 35
12 x 30
Then with no pause I would do 12 decline situps. No weights on this one, I'd just increase the decline as I got stronger.

I've got to tell you that people in my gym look at me funny when I'm doing crunches with weights, but then I go to kind of a foo-foo gym. I know that the "big guy, power lifters" use weights for abb exercises all the time. I guess that when your squating with 800 lbs on your back you want a very strong core. Something I'll never have to worry about. :lol:

For Challenge 2 I think I'll still do abb exercises the on lower body work out days. I'm going to change my routine to one that I found on Muscle Media's web site. You can see it here:
http://www.musclemedia.com/training/BootCamp.asp

It'll take a little more time, and I'm not sure I can do it, but I'm going to give it a try.

Arnie

[Redeemed]

Hey ya Arnie,

What's up? What have you been up to? Getting over your free day okay? Feeling better? I hope so! You are doing such a great job. Thanks for always adding a positive spirit to the BFL forum!

[red1cutie]

Happy Canada Day!

http://www.wisworld.co.kr/construction/image/canada_flag.gif

red