Metamorphosis

[Natrushka]

Great idea, an exercise Journal. While I do keep track of this in my main journal, I can see how having this would be beneficial. I don't really have any specific goals with regard to working out, I have been doing it for 13 years because it makes me feel good; inside and out.

I have recently begun resistance training / lifting some weights in an effort to tone up and increase lean muscle mass. Slightly increase muscle mass that is. I am most interested in upper body, as my lower body has always been toned from the nordictrack, years of joggin and just as many years of biking. I actually like my legs :rolleyes: go figure. Abs and biceps, triceps are my bigger concern. Again, I want to be careful with shoulders and back as I spent my youth as a competitive swimmer and wider shoulders are something I do not need! Although I have noticed that they are much more square of late, and overall my posture has improved.

This is my schedule for yesterday:

5:40 a.m. 35 minutes on Nordictrack @ medium intensity
stretching and cool down - 7 minutes

5:30 p.m. No cardio today, stretching then straight into Ab workout:
3 sets of 15 side bends (using broom handle over shoulders)
3 sets of 50 crunches
2 sets of 20 side crunches
3 sets of 40 reverse crunches
more stretching.

Ok, I have a question if anyone is reading ;) I feel nothing from the crunches the next day. Occaisionally I can tell i've worked the obliques; but that's cause I just started with them a week ago. I am doing these properly, I pull the muslces in and I contract them for every move, I will occaisionally hold the move or to 20 very quick ones for variety. But today? nadda. I did feel them at first, mind you. And it is much easier now than it was 6 weeks ago, I can feel the muscles working, the pulling in and down instead of the reaching up as in a sit up. Just curious, should I be feeling more the day after? In my defence, I dont feel the squats or lunges like I used to either, and I never feel the calf raises, and I work those (all of those muscle groups) to exhaustion.

Any comments would be welcome.


Nat

[Shonnee]

Nat,
I have had the same problem with not feeling my ab muscles. I ended up buying a ab-slide and I use that along with my crunches and I end up feeling like I have worked out my ab's the night or even that morning. Might want to give that a try.
Shondel

[fiona]

Reading through these Gym logs it's becoming clear i am going to have to learn a new language here before I can begin to understand what you lot are going on about !!!! LOL

{Nat: as my lower body has always been toned from the nordictrack, years of joggin and just as many years of biking.} What is a nordictrack? my lowerbody needs a good toning up. I hate jogging (asthma and breath problems) Tried biking ... can't even keep my legs on the pedals !! :mad: :eek:

{5:30 p.m. No cardio today, stretching then straight into Ab workout: } I am sooooo impressed and inspired by your early waking up to exercise. Need to educate myself about Ab and crunches etc. Hopefully reading the journals will help.

Keep it up. U R Absolutely Fabulous.
Take care.

[Natrushka]

Good morning Fiona! Thanks for reading. It still amazes me that people do venture in for a peak :)

A nordictrack is a cross country ski machine. There are many on the market, but nordictrack has been making them for about 30 years and they are workhorses. I use mine just about every day and have done so since I got it in 1996; it has taken a lot of punishment! Its good aerobic exercise and its soft on the old knees and joints. It does take some getting used to though; at first you feel like you're going to fall off.. but like anything practice makes perfect. Here's a picture of one: http://www.nordictrack.com/cgi-bin/ncommerce3/ExecMacro/product/nt/product_v4.d2w/report?prmenbr=153&prrfnbr=988&cgrfnbr=46533&rootcat=46525 unfortunately the gentleman on the skier doesnt come with it ;)

Yesterday:

35 minutes workout on nordictrack medium intesity
5 minutes cool down / stretching

No resistance training, bakes pies and cakes for this weekend instead :)

Nat

P.S. Shondel, thanks for the advice. I am not yet prepared to give up on my crunches. I've been told that they are the ultimate way to gain that six-pack; spending more money on equipment is just not feasible right now. I will keep it in mind though :D

[fiona]

{Nat: It still amazes me that people do venture in for a peak }
Of course people will read. Often I read but don't post a reply so perhaps people don't realise their post has been read. Most people are insatiably curious about what other people are doing ... certainly true of me.

{ .... unfortunately the gentleman on the skier doesnt come with it }
Pity. He would definitely have swayed me into parting with that kind of money!! Thanks for taking the trouble to post the link.

{5 minutes cool down }
That's the bit about exercise I really really lovvvvvvvve. I could easily just lie there and cool down for 5 hours!!

Keep it up. Take care.

[lisaf]

Hi Nat!

Your routine sounds wonderful! I'm impressed with your 13 year track record too!

I know you're not too keen on buying equipment, but think about a physiotherapy ball...you can do amazing ab work with it. They're $30-$40. If you have kids, they love 'em too!

Lisa

[Natrushka]

Originally posted by lisaf
I know you're not too keen on buying equipment, but think about a physiotherapy ball...you can do amazing ab work with it. They're $30-$40. If you have kids, they love 'em too!


Lisa, this is something I have thought about, as it can be used in other exercises. Thx for reminding me.

LOL Fiona. I know what you mean about the money .... I had a mini seizure when my ex bought that machine. He never even used it, so I refused to let him take it when he left, logically I think ;)


Saturday:

Today I did the cardio only; had no intention of doing weight/resistance work.

8:30 a.m. 35 minutes nordictrack with four 2 minute intervals
5 min stretching and cool down

Nat

[jonrees]

We've got one of those, though it was bought just before daughter's birth as a "birth ball" at exorbitant cost. As it was the labour was difficult/dangerous+++ so it was never used.

I've been advised to use it for some hyperextensions - lower back definitely a bit weak. Absolute hysteria, me rolling off and onto kitchen floor, all over the place. Totally impossible to balance. I'm now doing exercises on flat mat and they're helping the back ache.

I'm inspired too. In early August I was dreading the idea that I really should diet and exercise. Then I found DrA's NDR and then this site etc etc. I've got up early and exercised hard for the last two weeks. That really is a miracle.

Jon

[Natrushka]

Originally posted by jonrees
I'm inspired too. In early August I was dreading the idea that I really should diet and exercise. Then I found DrA's NDR and then this site etc etc. I've got up early and exercised hard for the last two weeks. That really is a miracle.

Jon, seeing the changes in your attitude toward exercise is truly inspiring :) I have no doubt that you will be successful in your goals. I have been thinking about the exercise ball.... your comments bring images to mind of me trying to use one with a bunch of cats trying to help. They just love it when I do my ab routine.. maybe one or two of them sitting on my chest might help with some resistance? :lol:


Monday:

9:00 a.m. 40 minute workout on nordictrack with some interval training ... bulk done at medium intensity
10 minutes cool down

More later,
Nat

It's later....

40 minute walk aroun the neighbourhood. don't really consider this exercise, but i'll add it in anyway ;)

40 minute LB workout as follows:

5 minutes stretching
4 x 12 squats with 10 lbs 1 minute interval in between
4 x 30 deadlifts with 10 lbs
3 x 15 lunges (each side)
4 x 25 - 30 calf raises, each leg
3 x t-tapp leg move

3 x 15 side bends with broom handle
3 x 50 crunches
3 x 30 reverse crunches
3 x 20 side crunches (each side)

10 minutes stretching

feeling great now..... had a 30 minute hottub about a half hour after that workout.. delicious.

Nat

[lisaf]

Hi Jon -

Too funny - I have a physio ball because I also do labour support and I use it as a birth ball!

Seriously though - its great for core exercise because it works those stabilizing muscles all the time.

The bonus is that you get to look like an idiot for 1/2 an hour a day!!!!

[Natrushka]

Tuesday:

5:45 am. 40 minute cardio at medium intensity (nordictrack)

Resistance Upper Body:

5:00 p.m.

Don't know the specific terms for everything... so bare with me

3 x 15 front raises w/ 10 lbs
3 x 15 side (lateral) raises w/ 10lbs
3 x 15 shoulder shrugs w/ 10lbs
3 x 15 rows w/ 10lbs
3 x 15 tricep curls w/ 10 lbs
3 x 20 skull crushers ? (behind head both hands dropping weight and raising above head... working triceps) w/ 5 lbs
3 x 15 overhead lifts w/ 10 lbs

stretching.

N

[Natrushka]

Wednesday:

5:45 a.m. 30 minute workout on empty stomach @ medium intensity, nordictrack
5 minute cool down

7:15 p.m. 45 minutes crunch class, aquafit

well aquafit was fun... didnt feel like that much of a workout.. tomorrow will tell. M def enjoyed herself... seems like we found a happy median.. she hates to sweat! ha.

Nat

[fiona]

Reading your journal is truly inspiring.

[Natrushka]

Originally posted by fiona
Reading your journal is truly inspiring.

Thanks, Fiona. You're too supportive for words :) I just love to exercise.. I am pleased that it seems to help others as much as it's helping me.

Nat

[Natrushka]

5:45 a.m: cardio, nordictrack, med intesity, empty stomach

no resistance today, had dinner out then BOD meeting.

Nat

[Natrushka]

5:45 a.m. 35 minutes nordictrack medium intensity empty stomach
10 minute cool down

hot tubbing.... resistance tomorrow.

Nat

[Natrushka]

Saturday:

8:30 am: 35 minute workout, nordictrack medium intensity on empty stomach
10 minute cool down

Sunday:

Afternoon: 30 minute lower body workout

4 x 12 squats
4 x 30 deadlifts w/ 10 lbs
3 x 14 lunges (each leg)
4 x 25 calf raises (each leg)
3 x T-Tapp leg workout
10 minutes stretching and cool down

Nat

[Natrushka]

Monday:

after spending about 3 hours up last night coughing and generally feeling awful I opted out of morning workout. Ok, I just couldnt get out of bed is more the story.

5:00 pm. 40 minute workout (empty stomach kinda... lunch was at 1 p.m.)
10 minute cool down


Next few days will be different, travelling and this particular hotel doesnt have a gym (they do have a pool though, so if the opportunity arises I will take advantage). Planning on continuing with the resistance training though, maybe a bit more strenuously.

Nat

[Natrushka]

Tuesday:

4:45 a.m. 45 minute workout, nordictrack on empty stomach
10 minutes cool down.

No idea where Igot the energy from at quarter to five this morning but hey, i'll take it any day!

Started TOM this morning too. Am typing from st. john, hotel room on lap top, so excuse the typos..... i hate laptopps.

drank about 2 litres of water on flight... took some almonds with me.. no airline food it was horrendous. Will be back for resitance workout later this evening.

Nat

Later:

6 p.m. Local time
Ab workout:

3 x 15 side bends (each side)
3 x 50 crunches
3 x 30 reverse crunches
3 x 20 side crunches
stretching

N

[Marlaine]

Nat...You are amazing!!

Thanks for posting your exercise log for me (us) to read and be inspired.

It's great to know that you are out there taking care of the wee hour exercise times so that I don't need to feel guilty about not using them. I'm hard pressed to be out of bed at 7AM though I'm practicing in hopes of getting a full time job soon.

[Natrushka]

Originally posted by Marlaine
It's great to know that you are out there taking care of the wee hour exercise times so that I don't need to feel guilty about not using them. I'm hard pressed to be out of bed at 7AM though I'm practicing in hopes of getting a full time job soon.

*LOL* Marlaine, i've always been a morning person; LC just seems to have given me that boost.. I think it's cause i'm sleeping right through the nite now.. I used to be up every few hours (very light sleeper). Heck, it's even changed my boyfriend, the grumpiest least morning person I've ever known.. I was sure he was a pod person after his first four days of LC ;)

Nat

[Natrushka]

well two days of no workout.... i must admit I thought about it at around 5 pm tonight but decided agains it. I'm too dizzy. It's a good thing there's no gym at this hotel Or i'd be down there regardless of my health.. obsessive ;)

I did jump out of bed at 6:30 this morning and do a few squats and pushup to get my heart going and wake up. A hot shower and some coffee did the trick finally.

Beback at it saturday... I think I needed this break; I'll appreciated the workouts more when I get back to them.

Nat

[Natrushka]

Saturday:

Well after nearly 10 hours of rest I felt like attempting a workout.....

8:30 am 35 minute cardio, nordictrack medium intensity
10 minutes cool down

not done on empty stomach... woke up ravenous after all that sleep and little food on friday. forgot to weigh in too!!! damn me!

7:00 pm.... watching really bad movie decided to do LBworkout (had taken some sinus meds and they made me a bit *jumpy*)

4 x 15 squats
4 x 30 deadlifts with 10 lbs
4 x 12 lunges
4 x 25 calf raises
3 sets t-tapp awesome legs move
10 minutes stretching and cool down.

Nat

[Natrushka]

Saturday:

9:00 a.m. 40 minute workout on empty stomach, med intensity.
5 minute cool down

That's it.. still wonky with the cold, but feels more like I"m on the upward curve now.

Nat

[Natrushka]

Monday:

5:45 a.m. 40 minute workout, empty stomach, medium intensity

5:00 p.m. 45 minutes upper body workout

3 x 15 dumbell raises (in front) 10 lbs
3 x 15 rows (side) 10 lbs
3 x 15 shoulder raises 10 lbs
3 x 15 tricep curls (5 lbs)
3 x 15 skull crushers 5 lbs
3 x 20 overhead lifts 10 lbs

10 minutes cool down and streching

feeling more like my old self..... just hacking up one lung at a time now ;)

Nat

[Natrushka]

5:45 a.m. 38 minute workout, nordictrack, medium intensity
10 minute cool down

That's it for today..... tomorrow I may make it to aquafit..... assuming I can manage 45 minutes w/o a coughing fit. crossing fingers.

Nat

[Natrushka]

5:45 a.m. 38 minute workout empty stomach, med intensity
10 minute cool down

5:10 p.m. 40 minute lower body workout:

4 x 12 squats w/ 10bls
4 x 12 lunges (each leg) w/ 5 lbs
4 x 30 dead lifts w/ 10 lbs
4 x 30 calf raises (each leg)
3 x ttapp awsome legs

10 minutes stretching, cool down

Nat

[Natrushka]

can actually feel yesterdays workout in my quads today. feels 'good'

5:45 a.m. 30 minutes nodictrack med intensity on empty stomach

no afternoon workout, was at a function.

Nat

[firespirit]

Nat,

I love to check in on your log here. You have soooo much energy :) Maybe some of it will wear off on me :D

Keep up the good work, you are such an inspiration to people like me--newbie to regular exercise :baby:

[Natrushka]

Hi there fire :) I adore my exercise and I'm sure you'll be feeling that way too soon. It certainly gives you that extra boost of energy; not to mention helping with weight loss!

5:45 a.m. 40 minute workout, empty stomach, nordictrack medium intensity
10 minute cool down

5:30 p.m. Ab workout (35 minutes)

4 x 12 side bends
4 x 12 twists
3 x 50 crunches
3 x 30 reverse crunches
3 x 20 side crunches
10 minutes streching

Nat

[numberonewendy]

Hi Nat,

Naturally you don't have to be told what a great job your doing, as you have already said, you have been doing this for 13 yrs. and loving it.

Too bad your five hours away, I could sure hang out with you...LOL

I have began going to a gym this past week and find myself really liking it. How one feels after a work out is just something...so full of energy, excitement (well I get excited...LOL) tis truly a new experience for me. So, with all this said, this morning I am now finding myself curious of others experiences with exercise.

Keep up the good work :clap:

[Natrushka]

Wendy, exercise is one of those self fullfilling prophecy type things, or a catch 22. It makes you feel good so you do it, because you do it itmakes you feel good. The trick is getting started (it's so easy to make excuses ;)) I'm sure you'll start to notice just what a difference it makes in your life w/in avery short time frame.

Yesterday I did workout, I just didnt get to post. Too busy with life :)

7:00 a.m. 40 minute workout on nordictrack, empty stomach, medium intensity
10 minute cool down

Nothing today, (sunday) day off. Going to hang out with Doreen and Karen :)

Nat

[Natrushka]

Monday:

5:45 a.m. 38 minute workout, empty stomach, nordictrack, medium intensity
10 minute cool down

7:15 p.m. Aquafit, 45 minutes

had absolutely no benefit from aquafit..... heart rate didnt go over 100 i am sure... not sure If I will be c ontinuing with it... frankly I'd rather be lifting weights :p

Nat

[Natrushka]

Tuesday:

5:45 a.m. 38 minute workout on empty stomach, nordictrack, med intensity
10 minute cool down

did tonnes o laundry tonight instead of workout.

Nat

[grrlpwer]

Wow,..your doing such a great job :)

i'm new to working out what are side and reverse crunchs?

do you use free weights??

i'm so excited to start working out :D do you have a workout partner?

i cant wait to read more of your journals.

[Natrushka]

Hiyah grll. Side and reverse crunches are simply twisting when you lift up (side) and raising hips off floor instead of shoulders (reverse) they work the obliques (side) and the lower abs (reverse). When I lose all the fat I want a six pack dammit!! :)

NO workout partner, I find I do better on my own; tried the gym, I hate having to wait for a machine, and I like picking the TV station. I guess i'm pretty selfish and spoiled. This is MY time, and I do not answer the phone or respond to the door.. or anyone calling down to me for that matter (workout room is in the basement). I love that hour in the morning that is just mine.

5:45 a.m.
37 minute workout, empty stomach, med intensity, nordictrack
10 minute cool down / brushing

5:15 p.m. Lower body, 40 minutes

4 x 15 squats
4 x 15 lunges
2 x 50 dead lifts
3 x ttapp awesome legs
streching/ cooldown.

tired now.... hot tubbing tonight in the rain. weird sensation to be sure.

Night,
Nat

[lisaf]

You have a hot tub!!! That's it...now we have to meet!!!!

Lisa

[Natrushka]

Originally posted by lisaf
You have a hot tub!!! That's it...now we have to meet!!!!


*lol* I wish! My parent's have a soft tub out on the back deck; mom has RA (Rheumatoid Arthritis) and her specialist suggested this might help. It has. It's helped all of us :)

Nat

[Natrushka]

Thursday:

5:45 a.m. 35 minutes on nordictrack, empty stomach, med intensity
cool down / brushing

no afternoon workout, unless you count vacuuming :)

Nat

[Natrushka]

Sat:

funky day, didnt want to sit still which was a bad since we drove out to Hudson (waved at your house Muse ;)) to visit the Levis factory outlet. Oh there were some times I'd have killed for a smoke. Arrrrrgggggggggh

7:30 a.m. 40 minute workout, empty stomach, med intensity
10 minutes cool down / stretching

Nat

[moussie48]

Nat - I know this will sound dumb but I bought a Nordictrak at the flea market yesterday (hey it was only $15) but my problem is there was no instruction book with it and I can't figure out how it all works. What are the padded things for - where do you put them - can you put them at different levels? I guess the bar or bolt whatever that goes in the holes is not with this machine and I'll have to improvise - if they are supposed to be adjustable. I can't get my feet and my arms going together especially since the padded things aren't where they need to be I don't think. I may have just wasted $15 and I thought I was getting a good deal but if I can't use it it's not a very good deal - right? Can you help please? I told you it was a dumb question!!

[Natrushka]

Ugh, moussie I'm not sure about "padded things" My Nodictrack only had the one, and it goes at about hip level (you lean into it to stabalize yourself). The whole arm and leg coordination can take time, stick with it; try keeping your ams at your side until you're more comfortable with it. And if you go to the first page of my gym log you'll find a link to a page I gave fiona for Nordictrack, you might find your model there with pictures. They may even be able to mail you an instruction manual?

HTH
Nat

[Natrushka]

Took sunday off.. it had been a while since I'd done that. Today not sure .... contemplating doing abs, contemplating not doing them too ;) Arm finally feeling better and head no longer spinning (unsure whether it was nicoteine w/drawal or flu shot). Feeling good all around. probably will do abs. :lol:

more later
N

[thin2be]

Hey Nat...thoroughly enjoying your gym log. Gets me motivated on my gym days!
I couldn't resisted a tease about the nicotine w/d...I quit late summer and unfortunately started back up a few weeks ago after the patch gave me an awful rash! How long ago did you quit and did you find your workout increased any after you did?

Lisa

[Natrushka]

*lol* we quit on Friday. as in this friday (or this gd #$~~ friday as we like to call it :D) Can't say anything has increased with the possible exception of the words you can't type on this BBS coming out of my mouth. Let you know more later.

5:15 p.m. Ok i did it, :rolleyes:

30 minute ab workout. I'm such a masochist.

4 x 12 side bends / streches w/ broom handle over shoulders
3 x 50 crunches
3 x 30 reverse crunches
4 x 15 squats (I was waiting for the cake to come out of the oven what can I say)
stretching / cool down

Nat (off to test that cake)

[numberonewendy]

Nat,
reading your entries just amazes me. The will power you show, losing weight and quitting smoking. :thup: How ever did you gain the weight and smoke to begin with? Have you started drinking now.. :lol:

My friend who I go to the gym with is now taking on the quitting smoking. Me, still just talking about it.... :rolleyes: I only have so much will power at this time. You amaze me girl :D

[Natrushka]

Originally posted by numberonewendy
How ever did you gain the weight and smoke to begin with?

:D One answer: Low FAT. If only I'd known. Unreal. Smoking I have no excuse for other than a lapse of reason.

After reading PPL I decided that smoking had to go. When you consider all the things we do to try and be healthy and the lengths we go to smoking just seems so counter productive. Then there's the cost. A year of not smoking pays for my caribbean holiday.

N

[numberonewendy]

Wow, low fat put the weight on eh. With me I would lose, but always feel hungry. Gotta love LC for no hunger!

How about a new pic? See everyone else is asking, don't ya wanna show off....LOL

[Natrushka]

Still waiting on the pic. Not under my control; and to be honest, I like this one just fine.

N

[numberonewendy]

Duh, I thought it was from a cam. I don't think its a case of not liking this one hon....I think we all just want to see the new you :thup:

[Natrushka]

I'm in an arbitrary mood (which can be bad) no new pics of me. EVER. I'm also in a weird mood. I'm just kidding ;)

5:45 a.m. 45 minute workout on empty stomach, med intensity.
10 minute cool down / brushing

no aft workout, did 3 loads of laundry and played "psyche you out" with the smoke I found in J's shirt. Still not sure who won; but most of it is in the garbage right now :D

Nat

[Natrushka]

Hump day :)

5:45 36 minute workout, empty stomach, med intensity
cool down / brushing

5:05 p.m. 30 minute Lower Body workout:

stretching
4 x 15 squats
4 x 12 lunges (each leg)
3 x 40 calf raises
3 x 40 dead lifts
cool down / streching

Feeling good today. will do upper body tomorrow, it's been a while.

Nat

[grrlpwer]

Hi Nat,....what is brushing?

and how much weight do you lift with?

[Natrushka]

Originally posted by grrlpwer
Hi Nat,....what is brushing?

This is brushing (http://forum.lowcarber.org/showthread.php?s=&threadid=18982&highlight=Brushing) :) You mean you read the t-tapp page and missed this :eek:

What am I lifting? Just 10 lbs and not every time... i mix it up.

Nat

[grrlpwer]

i'm not sure if i'm blind or what...or i was just excited but can you believe i missed it...lol ;)

[Natrushka]

5:45 a.m. 36 minute workout, nordictrack, empty stomach, med intensity
cool down / streching / brushing


Started taking hydroycut today, thus far no ill side effects, taking 1/2 recommended dose 2x a day (before lunch today, before breafast and lunch from now on)

Will be an interesting experiment.


5:15 p.m. 30 minute upper body workout

stretching
4 x 12 upward rows (standing) w/ 10 lbs
4 x 12 straight armed raises (in front) w/ 10 lbs
4 x 12 pull ins (shoulder height in front) w/ 10 lbs
4 x 16 tricep pulls w/ 10 lbs
4 x 18 skull crushers w/ 10 lbs
4 x 15 overhead lifts w/ 10 lbs
stretching, cool down.

Nat

[Natrushka]

Well today I decided to embark upon another challenge. Body for Life, starting Sunday. Tomorrow I"m off to buy the equipment I need, and I am psyched I must say. This is going to be awsome!!!

No workout today, after the hydroycut evening I had I was up until 11:45.

Will give the old HIIT a try tomorrow for the aerobics (kind of a trial run)

Nat

Hey, at least now I know what all those damned weight lifting moves are called! :daze:

[Natrushka]

Well this is it! Woke up at 8 a.m. this morning and made it down by 8:30 for the workout. Had a few problems with the weights, having to remove and add weight to the screw on weights took too much time (only have one minute between sets); I went out and bought some more weights today. Otherwise everything went smoothly. I can feel the workout in my shoulders and triceps the most. Looking forward to HIIT tomorrow (and Abs, after reading Jon's post, thx Jon).

BFL UBW (all weights are for each hand i.e. x2):

Bench press:
12 x 5lbs (5)
10 x 10 lbs (5)
8 x 10 lbs (6)
6 x 12.5 lbs (7)
12 x 10 lbs (8)

Flys:
12 x 10 lbs (10)

Seated Dumbell Press:
12 x 5 lbs (5)
10 x 10 lbs (5)
8 x 10 lbs (6)
6 x 10 lbs (7)
12 x 10 lbs (9)

Side raises:
12 x 5 lbs (10)

Rows:
12 x 5lbs (5)
10 x 10 lbs (6)
8 x 12.5 lbs (7)
6 x 15 lbs (7)
12 x 15 lbs (9)

Pull overs:
12 x 5lbs (8)

Seated dumbell extension:
12 x 5 lbs (5)
10 x 10 lbs (6)
8 x 10 lbs (7)
6 x 12.5 lbs (8)
12 x 12.5 lbs (90)

Lying dumbell extensions:
12 x 10 lbs (8)

Seated dumbell curls:
12 x 10lbs (6)
10 x 10 lbs (7)
8 x 10 lbs (7)
6 x 10 lbs (8)
12 x 10 lbs (9)

Standing curls:
8 x 10 lbs (10)

Have to add more weight to the Bench Press, Rows, pull overs.

Nat

[grrlpwer]

Nat I got wore out just reading all that...lol


keep it up girl your looking wonderful :D

[Natrushka]

9:00 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

HIIT was tough, but wow, heart rate up to 143
Abs were not tough, as usual, will see how I feel tomorrow.

Nat

[Natrushka]

Lower Body Workout:

Dumbbell squats:
12 x 5 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs
12 x 10 lbs

Leg Extensions:
12 x 40 lbs

Dumbbell Lunges:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 10 lbs
12 x 10 lbs

Straight leg Deadlifts:
12 x 15 lbs

One legged calf raises:
12 x 10 lbs
10 x 15 lbs
8 x 10 lbs
6 x 15 lbs
12 x 15 lbs

Angled Calf Raises:
15 x 15 lbs

Floor crunches:
12, 10, 8, 6, 12

Bent Knee Raises:
12

More weight needed for squats, deadlifts and calf raises; also, much more for leg extensions, 40lbs was too easy, never got above a 6 in intensity. Argh. Have to go buy more stuff !! :)

Ok, yesterday's abs weren't tough, but I do feel them today. This is awesome. I think it has to do with the 'active resting'. Can't wait for tomorrow's workout!

Ok, I have been thinking about adding a few extra cardio workouts into my program, I was thinking that 20minutes 3 times a week wasn't going to be enough. I was promptly put in my place and reminded that body fat loss has nothing to do with aerobic activity, and that more would actually hurt me (lean body mass lost and less strength to do resistance work). So I wont do it. I'll restrain myself. I think I've learned my lesson http://216.97.116.55/GRAPHICS/banghead.gif


Nat

[grrlpwer]

WOW i just broke in a good sweat reading this workout journal...you go girl your a goddess... :hyper:

[jonrees]

I'm very impressed. Anyone who can do Ab boot camp must have abs of steel!

I've not had a great day - the mother-in-law is visiting, doing some DIY in our garage (its a long story). I see my therapist on a Tuesday, came back, jumped on exercise bike and just as I'm speeding up she decides to ask "What did you talk about?" Aaargh. I should have told her something gruesome.

Keep up the good work Nat.

Jon

[Natrushka]

Originally posted by jonrees
I'm very impressed. Anyone who can do Ab boot camp must have abs of steel!

:rolleyes: Or so I thought. Let's just say I can feel my abs today, Jon. All of them. Love those stomach vacuumes though. Was doing them waiting for the bus to come this evening.

Hang in there, Jon. The great thing about MIL's is that eventually they have to go home!

Nat

[Natrushka]

5:45 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Love this day, nothing like feeling those abs after a workout. Think i'll post the ab workout in the exercise section.
Really feeling the LBWO from yesterday in the quads and glutes. That good pain.

Nat

[Elihnig]

Hey Nat, what's hydroxycut and why are you taking it?

You sure are inspiring! I need to exercise more, but I have trouble getting up any earlier than I am, since I have to be out the door at 6:45 a.m. I tried at the time change getting up at 5:00 a.m. to work out but that only lasted two days, now I'm getting up at 5:30 again and no time, just shower, dress, make breakfast, eat breakfast and pack a lunch, 2 minutes hair and teeth and out the door.

I've seen the Body for Life infomercial and might have ordered it if I had disposable income. Is there just a book someone could buy or do you need to order a whole program with videos and everything?


Thanks,

Elihnig

[grrlpwer]

Nat your awesome girl.... :D

how you doing on the hydroxycut?

[Natrushka]

UBWO
Start time: 5:42
End time: 6:31
Empty stomach, 1 litre water, 2 g glutamine (have to get the powdered stuff I hate taking pills)

Dumbbell Fly:
12 x 10 lbs
10 x 10 lbs
8 x 10 lbs
6 x 15 lbs
12 x 10 lbs (10)

Dumbbell Bench Press:
12 x 10 lbs (9)

Side Raises:
12 x 10 lbs
10 x 10 lbs
8 x 10 lbs
6 x 10 lbs (9)
12 x 10 lbs (10)

Seated Dumbbell Press:
12 x 10 lbs (10)

Dumbbell Rows:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs
12 x 20 lbs (9)

Dumbbell Pull Overs:
12 x 10 lbs (8)

Seated Dumbbell Extensions:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs (9)
12 x 10 lbs (10)

Lying Dumbbell Extensions:
8 x 10 lbs (10)

Standing Dumbbell Curl:
12 x 10 lbs
10 x 10 lbs
8 x 10 lbs
6 x 15 lbs (10)
12 x 10 lbs (9)

Seated Dumbbel Curl:
12 x 10 lbs (10)

Side raises are a killer, should start with 5 lbs, Bicep curls felt great working to failure. Could stand another 5 lbs for dumbbell rows to reach failure.

Nat

[Natrushka]

Originally posted by Elihnig
Hey Nat, what's hydroxycut and why are you taking it?

Is there just a book someone could buy or do you need to order a whole program with videos and everything?


Elihnig, hi :) I'm taking the hydroycut to raise my body temperature and metabolism. I recently quit smoking and I noticed my temp dropped almost a degree, a sign my metabolism was suffering. An ECA stack (http://forum.lowcarber.org/showthread.php?s=&threadid=6744) will raise temp and metabolism (Dan's written a lot about it if you follow the link). So far doing great, no side effects at all. Course I'm only taking 1/2 the recommended dose (but my temp is back up, higher than before I quit smoking actually)

I picked up the BFL book at Coles, its expensive, but worth the price of admission ;) You can get all kinds of help and information online, www.bodyforlife.com www.bodychangers.com and www.leanandstrong.com I would also recommend reading Jonrees's gym log. He's been doing it for about 8 weeks now and answered a bunch of my questions last week. He posted a great reply with tonnes 'o links.

Nat

[lisaf]

Nat - I keep meaning to compliment you on your new picture! You look great and I love your hair. Who's the 1/8th of a guy behind you?

Lisa

[Natrushka]

Lisa, that's John aka Shmoo / foofie ;) You can see the full pic in the main journal if you go back a few pages.

Check out your gym log for some BFL info!

Nat

[Natrushka]

Well this concludes week 1 ( :thup: ) of BFL, Still loving it and still psyched. Learning a lot and unlearning a lot too. Got so caught up in planning workouts then performing them that I forgot to weigh myself this week :rolleyes: I stepped on scales last night before bed and I was 195, which means I expect something gone tomorrow. BFL recommends weight on your free day before breakfast. So tomorrow is free day and I will comply. I am not taking a "free day" in the BFL sense though. Will probably have a bit more fat but not the carbs. :nono:

Onward:


5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

[grrlpwer]

Hey Nat do you have th BFL video's and book?

[Natrushka]

No, just the book.

N

[Natrushka]

LBWO, empty stomach

Dumbell Squats:
12 x 10 bls
10 x 10 lbs
8 x 15 lbs
6 x 20 lbs
12 x 15 lbs (9)

Leg extensions:
14 x 45 lbs (10)

Straightleg Deadlifts:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs
12 x 15 lbs (9)

Dumbell lunges:
12 x 10 lbs (9)

One legged calf raises:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs
12 x 15 lbs (8)

Angled calf raises:
12 x 15 lbs (7)

More weight on the calf raises, not feeling anything
More weight on the deadlifts

[Natrushka]

5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

[grrlpwer]

WTG your doing wonderful honey....i cant wait to see your after pictures....did you take before pictures with the newspaper?? I think those are so neat :D i bet your measurements have changed too....WTG Nat you keep us all inspired :cheer:

[Natrushka]

5:40 a.m. UBWO

Bench Press:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
12 x 15 lbs (9)

Fly:
12 x 10 lbs (9)

Seated DB Press:
12 x 10 lbs
10 x 15 lbs
8 x 10 lbs
6 x 15 lbs (8)
12 x 10 lbs (9)

Side Raise:
12 x 10 lbs (10)

DB Rows:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 30 lbs (9)
12 x 20 lbs (8)

DB Pull Over:
12 x 15 lbs (9)

Seated DB Ext:
12 x 10 lbs
10 x 15 lbs
8 x 15 lbs
6 x 20 lbs (9)
12 x 15 lbs (8)

Lying DB Ext:
12 x 10 lbs (10 )

Standing DB Curl:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs (9)
12 x 10 lbs (10)

Seated DB Curl:
12 x 10 lbs (10)

Great workout; little pain; may need heavier weights for DB Rows!

Linda, no newspaper photos, just stats and a Journal. Maybe for the next challenge :)

Nat

[itsjoyful]

Originally posted by Natrushka
5:40 a.m. UBWO

Bench Press:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
12 x 15 lbs (9)



Nat

hi nat -
you really are so committed! i'm heartfuly (is that a word) impressed.
curious, what's the number in the parenthesis?
thanks
bren

[Natrushka]

Hey there Brenda :)

The parenthesized numbers are the levels you aim for. 10 is the max, to failure, couldnt do another one if your life depended on it. Tough to figure out at first.... getting there and getting there at the end. But I figure in a few weeks i'll have it mastered.

N

[Natrushka]

5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

[grrlpwer]

Yes im up early...couldnt sleep :) i found something for all your fans so they can see what your workout looks like.....



http://www.musclemedia.com/training/BootCamp.asp


of course i had to go looking cuz to be honest Nat you werent speaking english to me i'm a workout dumbie...lol ;) and i love to come see what you have done for the day...i'm thinking of doing the BFL when i get down to 190 i think i can handle it then!!


Nat i'm your Biggest fan keep up the hard work :cheer:

[Natrushka]

5:45 a.m. - LBWO, empty stomach 35 minutes

Dumbell Squats:
12 x 10 bls
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
15 x 15 lbs (9)

Leg extensions:
14 x 45 lbs (10)

Straightleg Deadlifts:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (9)
20 x 15 lbs (8)

Dumbell lunges:
12 x 10 lbs (10)

One legged calf raises:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 30 lbs
12 x 20 lbs (9)

Angled calf raises:
12 x 20 lbs (8)

[Natrushka]

5:50 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

[Natrushka]

Free day, no workout!

[Rodney]

Dear Natrushka,

3 sets of 50 crunches is killer!

If you are trying for calorie burning muscle, you might consider adding weight (folded in your arms and supported on your chest). 3-4 sets of 8-12 is the usual prescription. Abs is abs--just ordinary muscle. If there is anything special about abs, it may be that they are really built for strength (not endurance) and respond even better to more weight and fewer reps. I've used a 35 pound plate for 3 sets of 3 and, believe it or not, this even brings out my lower abs. Also, going to failure is not necessary for muscle growth and is very hard on the nervous system. All you need to be is good and tired.

Just an idea.

[Natrushka]

9:00 a.m. UBWO - killer one, empty stomach

Bench Press:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
12 x 15 lbs (9)

Fly:
12 x 10 lbs (9)

Seated DB Press:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 20 lbs (9)
12 x 15 lbs (10)

Side Raise:
12 x 10 lbs (9)

DB Rows:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 30 lbs (9)
12 x 20 lbs (9)

DB Pull Over:
12 x 15 lbs (9)

Seated DB Ext:
12 x 10 lbs
10 x 15 lbs
8 x 15 lbs
6 x 20 lbs (9)
12 x 15 lbs (9)

Lying DB Ext:
8 x 10 lbs (10 )

Standing DB Curl:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
3 x 20 lbs; 5 x 15 lbs (10)
12 x 10 lbs (9)

Seated DB Curl:
12 x 10 lbs (10)

Great workout; really felt it today, lying extensions were a bitch!

Rodney, thanks for the input. I'm no longer doing 3 x 50 crunches but have moved onto a program I am following as to the letter as possible, Body For Life and I have found a huge improvement using the methods detailed in the book, including working to failure. The ab-bootcamp is phenomenal, I posted the workout in the main exercise forum if you're interested.

Nat

[AngieH]

Wow, Nat, your log is inspiring. Keep up the great work. Can't wait till you complete your 12 weeks, you're gonna look fantastic. :D

I've been thinking about BFL, but to be quite honest, I'm afraid to do it at this point. I need to lose about 65 lbs. and I don't want to bulk up! Nor do I want to maintain this current weight (even if I do lose inches). Do you recommend it for someone like me? I've been LCing, but BFL has peaked my interest. ;)

[Natrushka]

5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

P.S. Angie, BFL is not about 'bulking up', it's about losing body fat and not losing lean mass. I recommend you take a look at:

www.bodychangers.com and
www.bodyforlife.com

bodychangers has some remarkable transformations; people with 100 lbs of body fat to lose and some with only 10lbs. For women to bulk up you'd have to be lifting serious weights and taking drugs (we're talking steroids etc) The worst thing you can do when losing weight is to lose lean mass, buidling some muscle will raise your metabolism and ensure you only lose body fat. BFL isnt something you have to wait to do until you're 10 or 20 lbs away from goal.

[Rodney]

Dear Angie H.

Go for it with Body for Life, or some other bodybuilding type exercise program. Very few woman can get big from weight lifting without taking anabolic steroids--it just won't happen no matter what you do or how hard you train. If you aren't planning to take anabolic steroids and are not naturally VERY muscular (not just big) already, you don't need to worry about bulking up. What weight lifting WILL do is make you lose weight faster and give you more interesting curves plus a firm, athletic touch-appeal.

I like Body for Life. I also think the exercise programs from Bill Pearl.com are wonderful and have plenty of variety. He sells exercise cards with the whole workout on the 8.5 x 11 card. When it is completely filled in, it's time to change exercises by changing cards.

BFL and Bill Pearl are both body builders. You might also consider "Power to the People" by Tsatsuline. This is strickly strength training and won't even put size on a healthy, young male. P2P will make almost anyone stronger and much firmer.

Good luck and best wishes,

[Natrushka]

5:40 a.m. - LBWO, empty stomach 35 minutes

Dumbell Squats:
12 x 20 bls
10 x 30 lbs
8 x 40 lbs
6 x 50 lbs (9)
12 x 40 lbs (9)
14 x 40 lbs (19)

Straightleg Deadlifts:
12 x 30 lbs
10 x 40 lbs
8 x 50 lbs
6 x 50 lbs (9)
20 x 40 lbs (10)

Dumbell lunges:
12 x 15 lbs (9)

One legged calf raises:
12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 30 lbs
12 x 20 lbs (8)

Angled calf raises:
12 x 40 lbs (9)

Really felt the burn today; worked hard to isolate every muscle group. Actually felt something on the calves - a first!

Nat

[Natrushka]

10:30 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

[Natrushka]

6:35 a.m. UBWO - empty stomach 47 minutes

Bench Press:
12 x 20 lbs
10 x 30 lbs
8 x 40 lbs
6 x 40 lbs (8)
12 x 30 lbs (9)

Fly:
12 x 20 lbs (10)

Seated DB Press:
12 x 20 lbs
10 x 30 lbs
8 x 30 lbs
6 x 40 lbs (10)
12 x 30 lbs (10)

Side Raise:
12 x 10 lbs (9)

DB Rows:
12 x 20 lbs
10 x 25 lbs
8 x 30 lbs
6 x 30 lbs (9)
12 x 20 lbs (8)

DB Pull Over:
12 x 20 lbs (9)

Seated DB Ext:
12 x 10 lbs
10 x 15 lbs
8 x 15 lbs
6 x 20 lbs (8)
12 x 15 lbs (8)

Lying DB Ext:
12 x 10 lbs (10 )

Standing DB Curl:
12 x 20 lbs
10 x 30 lbs
8 x 20 lbs
6 x 30 lbs (9)
12 x 20 lbs (8)

Seated DB Curl:
12 x 20 lbs (9)

Good workout, possibly more weigh on the db exts. Improved with the lying ext. Push for 6x40 on DB Curls.

Nat

[Natrushka]

5:40 a.m. 20 MAS (HIIT - Level 10) with

Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

[Natrushka]

9:30 a.m. - LBWO, empty stomach 35 minutes

Dumbell Squats:
12 x 20 bls
10 x 30 lbs
8 x 40 lbs
6 x 50 lbs (8)
12 x 40 lbs (9)

Leg Extension:
12 x 45 lbs (8)

Straightleg Deadlifts:
12 x 30 lbs
10 x 40 lbs
8 x 50 lbs (8)
6 x 50 lbs (9)
20 x 40 lbs (8)

Dumbell lunges:
12 x 20 lbs (10)

One legged calf raises:
12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 30 lbs
12 x 20 lbs (8)

Angled calf raises:
12 x 40 lbs (8)


Good workout, lunges were a killer.

Bought barbell and more weights today for next week.

Nat

[Natrushka]

5:40 a.m. 20 MAS (HIIT - Level 10) with

Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3


Nat

[Natrushka]

woooohooooooo Day 24.

5:35 a.m. UBWO, empty stomach 55 minutes

Bench Press:
12 x 20 lbs
10 x 30 lbs
8 x 40 lbs
6 x 40 lbs (8)
12 x 30 lbs (9)

Fly:
12 x 20 lbs (10)

Seated DB Press:
12 x 20 lbs
10 x 30 lbs
8 x 40 lbs
6 x 40 lbs (10)
12 x 30 lbs (9)

Side Raise:
12 x 10 lbs (9)

DB Rows:
12 x 20 lbs
10 x 25 lbs
8 x 30 lbs
6 x 30 lbs (9)
12 x 20 lbs (9)

DB Pull Over:
12 x 20 lbs (9)

Seated DB Ext:
12 x 10 lbs
10 x 15 lbs
8 x 15 lbs
6 x 20 lbs (8)
12 x 15 lbs (9)

Lying DB Ext:
12 x 10 lbs (10 )

Standing DB Curl:
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs
6 x 30 lbs (9)
12 x 20 lbs (9)

Seated DB Curl:
12 x 20 lbs (10)

Broke one of my dumbells!! rolled off the bench and the screw on for hodling the weights in place cracked. Going to Wal-mart tonight so i'll pick up a replacement. Really feeling this workout; rubbery shoulders and burning biceps. Thank Cod for glutamine! Looking to planning the next 4 weeks as I have to change my exercises.

Nat

[lisaf]

Why do you need to change them?

I'm off to Wal-Mart for glutamine tonight myself...maybe I'll see you there?

Lisa

[Natrushka]

Yeah! I'll be there around 5:30 ish :)

You should change your exercises every 4 weeks; muscle learn quickly and adapt. By changing you make them work harder, kind of like mixing up your daily menu when you get into a rut. Throws things off balance.

Nat

[itsjoyful]

hey nat!
you are doing so great. thanks for the reminder about changing routine. i've been doing pretty much the same thing for about 6 weeks, but some days it's easy, some days it's a complete struggle. and i agree, the glutamine is a life safer.
keep it up
bren

[Natrushka]

5:35 a.m. 20 MAS (HIIT - Level 10) and Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

finally felt those damned knee ups working like they should. This is just as much a learning curve as LC is!

Bren, I'm looking forward to using my new barbell and heavier weights. I cant wait to be able to say "I can bench press ___ lbs" ;)

Nat

[Natrushka]

5:45 a.m. - LBWO, empty stomach 40 minutes

Dumbell Squats:
12 x 20 bls
10 x 30 lbs
8 x 40 lbs
6 x 50 lbs (8)
12 x 40 lbs (9)

Leg Extension:
12 x 60 lbs (8)

Straightleg Deadlifts:
12 x 30 lbs
10 x 40 lbs
8 x 50 lbs (8)
6 x 50 lbs (8)
20 x 40 lbs (8)

Dumbell lunges:
12 x 20 lbs (9)

One legged calf raises:
12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 30 lbs
12 x 20 lbs (8)

Angled calf raises:
12 x 40 lbs (8)

Cant seem to get the calves to feel it no matter how high I up the DBs. Going to be using a different exercise for the next 4 weeks. Left shoulder is a little tight again, did some extra stretching.

Feeling good.

Nat

[Angela1]

Hi Nat!
Here's something I can help you with. You've been so encouraging on the food end of it with me! Believe it or not, I have really nice athletic legs. Not to brag on myself, but I believe it helps my self-esteem to talk that way. Anyways... My little secret is--------Stand next to the wall to use it as a support--use your left hand on the wall and lift your right leg off the ground---begin pushing up and down on your tip toes with your left leg. Very SIMPLE but they really work. I use ankle weights when I do them. The result--nice trimmed and toned calves without being over bulky. My husband---who does personal training when he's not working crazy hours on the airbase---is standing right here agreeing with me. Hope they work for you :) Keep up the Great work!! --------------~Ang~----------

[lisaf]

Calf muscle factoid:

Women often have stronger calves than men because we wear heels....for some of us years of ballet have left us with rock hard calves that don't seem to respond to weight training.

You may already be doing this, but here a suggestion from those ballet lessons. When you rise up, make sure to push all the way to the top (i.e. your ankle is over the ball of your foot - a full 90 degree rise). This really gets the whole muscle involved.

Maybe you already have calves of steel?

Lisa

[Natrushka]

Thanks, Ang, that is basically what I do now, with the weights listes above. I've always had problems getting my calves to "burn" when workingout... many years of competitive cycling and some jogging and now nordictracing. I have calves like what you've described, I'm quite proud of them too :) I have to do something silly like 200 raises per leg without a break to get to failure. BFL has some other moves I'm going to try now that I have a barbell and more weights; I'm hoping this will help.

Nat

[Natrushka]

Well this is it, end of week 4. Have been doing some observing and thinking and of course, planning for the next 4 weeks. Can't say enough for what this program has done for me; it's not just the fat loss either. The weight lifting is very empowering, I feel stronger and more confident. Can't wait for the next 4 weeks!

5:45 a.m. 20 MAS (HIIT - Level 10) and

Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

[Natrushka]

Free day today. Posting results of the past 4 week adventure. I'm kinda stunned. I've always just figured out weight loss and been pleased with 'lbs lost'. There's something about seeing the column titled "muscle gained' with positive numbers in it that is very empowering! Here goes:

Week 4 Update:
Weight: from 195 - 188
Muscle Gained: 2.8
Fat Lost: 9.9
weight difference: 7.1
% of BF lost: 4.20%
Inches off waist: 2.5"
Inches off hips: 3"


I'm psyched for the next 4 weeks!

Nat

[lisaf]

Nat - that's awesome! Congratulations! You've worked for every pound - on and off!

[Natrushka]

Thanks Lisa :) I'm pleased as punch, but today I wish I'd waited to weigh and measure!! C'est la vie!

10:05 UBWO - New Workout - 65 Minutes!

Incline barbell press
12 x 21lbs
10 x 31 lbs
8 x 41 lbs
6 x 51 lbs (8)
12 x 41 lbs (9)

Fly
12 x 30 lbs (10)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
3 x 40 lbs; 3 x 30 lbs (10)
12 x 20 lbs (9)

Upright Barbell Row
12 x 41 lbs (9)

Pull Overs:
12x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
12 x 15 lbs (8)

Shrug
12 x 41 lbs (9)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (8)
6 x 15 lbs (9)
12 x 10 lbs (9)

Bench dip
12 x 0 (10)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
4 x 40 lbs; 3 x 30 lbs (10)
12 x 20 lbs (9)

Barbell Curl
12 x 31 lbs (10)

Love this barbell. Got the new issue of Oxygen with some great shoulder moves. Going to start doing some regular push ups as well. More weight for the pull overs.

Nat

[grrlpwer]

Nat your just doing awesome :D


hows the bathroom coming along?
you should see my basement...my husband is making it a media room...omg...its scary :mad:

[Angela1]

WAY TO GO NAT!!!


Your determination and dedication inspire me!!! Have fun with the new work-out!! :D ~Ang~

[Natrushka]

5:40 a.m. 20 MAS (HIIT - Level 10) and

Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

On Friday I changed the lying crunches to declines and boy did I feel it; I've made the change for the whole boot-camp session. These were next to impossible for me to do when I started. It's amazing to feel the muscles under there working!

Linda, bathroom is now in the consulting stages; we are getting quotes from contactors. No work will be done until Feb. sometimes. Everyone is booked and we are just too busy with the holidays and then our trip south right after. Going to be a busy Winter! Lucky you, a media centre.. going to have to fill it will all kinds of goodies!

Angela, having a blast with the new moves. Have been doing some muscle research trying to find moves that target specific areas; it's quite fun.

Nat

[YogaBuff]

LOOK at you, and look at your present weight!! Seems like I blinked and you lost 15 more #!! Boy, strength training agrees with you, it makes most people go up on the scale, at first. If I had just quit smoking AND was lifting weights, you wouldn't see my weight on here for a while. Zounds! Go, girl.

YB

[Natrushka]

5:35 a.m. LBWO - New Routine; 50 minutes

Leg Extensions:

12 x 20 lbs
10 x 30 lbs
8 x 50 lbs
6 x 70 lbs
12 x 60 lbs

Squats:
12 x 40 lbs

Straight Leg Deadlifts: (barbell)
12 x 31 lbs
10 x 41 lbs
8 x 61 lbs
6 x 61 lbs
12 x 51 lbs

Lunges:
12 x 30 lbs

Weighted Calf raises (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 51 lbs
6 x 51 lbs
22 x 51 lbs

One Legged calf raises:
12 x 20 lbs

Reverse Calf Raises:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 15 lbs
12 x 10 lbs

More weight for the extensions; weight calf raises and more practice with the reverse calf raises.

Nat

P.S. Yoga, I think my body has decided it's male as far as LCing and weight training goes :) And that's fine by me!

[Natrushka]

5:40 a.m. 20 MAS (HIIT - Level 10) and

Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Feeling the glutes this morning from yesterday. Def will feel the abs tomorrow. Arms are finally no longer tight; just in time for tomorrows murderous UBWO! ;)

Nat

[YogaBuff]

We discussed the bra and hair thing. Now I'm trying to picture you standing on one leg (with those sore glutes) to put your pants on! :p Isn't it just a kicker that the larger muscle groups have to hurt the worst? :(Still an inspiration-- and that loss ! You only have a little over 20# to go, girl!

Whew!

YB

[Natrushka]

5:35 UBWO - 55 Minutes

Incline barbell press
12 x 31lbs
10 x 41 lbs
8 x 51 lbs
5 x 61 lbs (10)
12 x 41 lbs (9)

Fly
12 x 30 lbs (10)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
4 x 40 lbs; 2 x 30 lbs (10)
12 x 20 lbs (9)

Upright Barbell Row
12 x 51 lbs (9)

Pull Overs:
12x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
12 x 15 lbs (8)

Shrug
12 x 51 lbs (9)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (8)
6 x 15 lbs (10)
12 x 10 lbs (9)

Bench dip
12 x 0 (10)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
2 x 40 lbs; 4 x 30 lbs (10)
12 x 20 lbs (9)

Barbell Curl
12 x 31 lbs (10)

Well I got pinned under the barbell today doing the incline presses; good thing it was inclined! Have jelly arms again; and I can still kinda feel my glutes! Managed to shave 10 minutes off the workout too (even with getting trapped ;))

Love this workout.
Nat

[Natrushka]

6:50 a.m. 20 MAS (HIIT - Level 10) and

Abs :
Decline Crunch:
12 reps
10 reps
8 reps
6 reps
12 reps

Lower Ab Crunch:
12 reps

Nat

[Natrushka]

9:35 a.m. LBWO - New Routine; 45 minutes

Hack Squats:

12 x 31 lbs
10 x 41 lbs
8 x 51 lbs
6 x 51 lbs
12 x 41 lbs

Leg Extensions:
12 x 65 lbs

Straight Leg Deadlifts: (barbell)
12 x 31 lbs
10 x 41 lbs
8 x 61 lbs
6 x 76 lbs
12 x 61 lbs

Lunges:
12 x 30 lbs

Weighted Calf raises (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 61 lbs
6 x 76 lbs
15 x 61 lbs

One Legged calf raises:
12 x 20 lbs

Reverse Calf Raises:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 15 lbs
12 x 10 lbs

Nat

[Natrushka]

6:50 a.m. 20 MAS (HIIT - Level 10) and

Abs :
Decline Crunch:
12 reps
10 reps
8 reps
6 reps
12 reps

Pressed for time this morning.

Nat

[Natrushka]

5:35 UBWO - 55 Minutes

Incline barbell press
12 x 26lbs
10 x 36 lbs
8 x 36 lbs
5 x 56 lbs (8)
12 x 46 lbs (9)

Fly
12 x 30 lbs (9)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 30 lbs (9)
12 x 20 lbs (9)

Upright Barbell Row
12 x 36 lbs (9)

Pull Overs:
12x 10 lbs
10 x 15 lbs
8 x 22 lbs
6 x 25 lbs (8)
12 x 15 lbs (9)

Shrug
12 x 36 lbs (9)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (8)
6 x 15 lbs (9)
12 x 10 lbs (9)

Bench dip
12 x 0 (9)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
2 x 40 lbs; 5 x 30 lbs (10 & 9)
12 x 20 lbs (9)

Barbell Curl
4 x 36 (10) and 12 x 26 lbs (10)

Made it through the bench dips and tricep kickbacks much easier this time around. Barbell Press much easier with new barbell; more weights next time. Great workout.

Nat

[YogaBuff]

Nat, ever the hard worker! Love the new pic. You are a beautiful young woman-- inside and out!

YB

[Natrushka]

5:45 a.m. 20 MAS (HIIT - Level 10) and

Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Feeling good. Weighed this morning; up about 5 lbs :eek: I think this is my muscle week! They say it takes 6 weeks for things to show. So I took some measurements and the waist is down 1/2" and my neck is down 1/4 inch! LBM is up to 143 lbs I'm also bloated, rings did not want to go on this morning. Very interesting to observe. Looking forward to this weekends results.

Yoga, Thank you for your kind words. "hard worker" there are some who prefer "obsessive" ;) what the heck, it works for me.

Nat

[Natrushka]

LBWO - 50 Minutes

Squats:

12 x 30 lbs
10 x 40 lbs
8 x 44 lbs
6 x 48 lbs
12 x 40 lbs (8)

Leg Extensions:
12 x 70 lbs (8)

Straight Leg Deadlifts: (barbell)
12 x 36 lbs
10 x 46 lbs
8 x 56 lbs
6 x 76 lbs (8)
12 x 56 lbs (9)

Lunges:
12 x 30 lbs (10)

Weighted Calf raises (barbell)
12 x 46 lbs
10 x 66 lbs
8 x 76 lbs
6 x 86 lbs
12 x 86 lbs (8)

One Legged calf raises:
12 x 20 lbs (9) Actually felt this!!!

Reverse Calf Raises:
12 x 0 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs
30 x 0 lbs Felt this at the end too but I had to do 30

Damned quads are getting tough to work; my grip is giving out before my legs - Do I see a home gym in my future? ;)

Tired when I woke up, but true to form after my first 10 minutes I was feeling great.

Nat

p.s. Oh yeah, 3 of those 5 lbs are gonzo!

[grrlpwer]

Nat your just doing awesome :D

[Natrushka]

Woke up this morning knowing I was only doing HIIT and not abs. After reading some interesting discussions on the benefit or lack thereof of the cardio aspect of BFL I was tempted to sleep in; but that wasnt going to happen on my shift ;) so:

5:55 a.m. 20 MAS (HIIT 10)

Will do Abs tonight

Well 6 weeks has come and gone. Wow. I can see a difference. It really is amazing. Looking forward to next week with all the sleep I need. Down again to 183 this morning but everything fits better; a winter coat I bought 4 weeks ago which hasnt fit through the shoulders and chest does now - and I tried it on last week. They arent kidding when they say 'transformation'

Nat

[Natrushka]

End of week 6!!! Pressed for time today so here are the results. Wavering between 182 and 183 this morning but have lost many inches from Week 4. Stats:

Week 1 - 6
Muscle Gained: 3.6 lbs
Fat Lost: 15.7 lbs
weight difference: 12 lbs
% of BF lost: 6.70%

Nat

[lisaf]

Nat that's awesome! You rock!!!!!

[Natrushka]

And so beings week 7!!

8:53 a.m. UBWO - 55 minutes

Incline barbell press
12 x 36lbs
10 x 46 lbs
8 x 56 lbs
5 x 61 lbs (9)
12 x 51 lbs (9)

Fly
12 x 30 lbs (10)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 30 lbs (8)
12 x 20 lbs (9)

Upright Barbell Row
12 x 41 lbs (9)

Pull Overs:
12x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 23 lbs (9)
12 x 15 lbs (8)

Shrug
20 x 41 lbs (10)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (7)
6 x 15 lbs (8)
12 x 10 lbs (8)

Bench dip
12 x 0 (9)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
5 x 40 lbs; 3 x 30 lbs (10 & 9)
12 x 20 lbs (9)

Barbell Curl
12x 31 lbs (10)

Great workout; really accentuated the eccentric on the chest and biceps. Arms were rubbery after; made mixing the tiramisu cake batter tough!

Lisa :) Great having you over last night. Max says "Hi" and we both agree, stop by any time!

Nat

[Natrushka]

9: 20 a.m. 20 MAS (HIIT) w/ Ab bootcamp

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest holding 5 lb weight

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Felt great to do the ab bootcamp again.

[Natrushka]

10:45 a.m. LBWO - 55 Minutes

Squats:

12 x 30 lbs
10 x 40 lbs
8 x 48 lbs
6 x 54 lbs
12 x 40 lbs (8)

Leg Extensions:
12 x 80 lbs (8)

Straight Leg Deadlifts: (barbell)
12 x 36 lbs
10 x 46 lbs
8 x 56 lbs
6 x 76 lbs (8)
12 x 56 lbs (9)

Lunges:
12 x 30 lbs (10)

Weighted Calf raises (barbell)
12 x 46 lbs
10 x 76 lbs
8 x 76 lbs
6 x 76 lbs
20 x 76 lbs (8)

One Legged calf raises:
22 x 20 lbs (9) Actually felt this!!!

Reverse Calf Raises:
12 x 0 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs
20 x 0 lbs (8)

Man I want a leg press machine!!!! squatting 60 lbs seems like nothing after pressing 250 on sunday. Rob did say that anytime I wanted to come down and workout I was welcome to. Wish Prescott was closer!!!

Nat

[Natrushka]

8: 40 a.m. 20 MAS (HIIT) w/ Ab bootcamp

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

[Natrushka]

9:53 a.m. UBWO - 55 minutes

Incline barbell press
12 x 36lbs
10 x 46 lbs
8 x 56 lbs
5 x 61 lbs (9)
12 x 51 lbs (9)

Fly
12 x 30 lbs (10)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 40 lbs (9) **
12 x 20 lbs (9)

Upright Barbell Row
12 x 41 lbs (9)

Pull Overs:
12x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 29 lbs (8)
12 x 20 lbs (8)

Shrug
20 x 51 lbs (10)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (7)
6 x 15 lbs (8)
12 x 10 lbs (8)

Bench dip
12 x 0 (9)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 40 lbs(10) **
12 x 20 lbs (9)

Barbell Curl
12x 31 lbs (10)

** denotes a new high; I wasn't able to do these before!

Nat

[lisaf]

That must be a great feeling! Say, what's an Arnold?

Lisa

[Natrushka]

It's a move made popular by Schwarzenegger for the shoulders, it's tough but it gets results. You can see it done here (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBArnoldPress.html) .

N

[Natrushka]

Well the week flew by! On to week 8 :D

10: 10 a.m. - 20 MAS (HIIT) w/

Ab bootcamp:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Finished up with 15 decline crunches w/ 10 lb plate

Have reworked the exercise for the next 3 weeks which will take me right up to Cuba. And I hear they have a nice weight room at the resort ;)

Nat

[Natrushka]

9:40 a.m. LBWO - 35 minutes

Leg Ext.
12 x 85 lbs
10 x 95 lbs
8 x 105 lbs
6 x 115 lbs (8)
20 x 95 lbs (9)

Squats:
12 x 54 lbs (9)

Hamstring Curls:
12 x 50 lbs
10 x 55 lbs
8 x 60 lbs
6 x 70 lbs (8)
12 x 60 lbs (9)

Lunges:
13 x 30 lbs (10)

Single Calf Raises (bent leg)
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 29 lbs (7)
15 x 20 lbs (8)

Ang. Calf Raises (bent leg)
12 x 54 lbs (9)

Really felt the burn while doing the hamstring curls, and after the leg exts I could feel the squats like never before. Looking forward to the deltoid torture I have planned for New Years Day.

Nat

[doreen T]

Originally posted by Natrushka
....... Looking forward to the deltoid torture I have planned for New Years Day. Hmmm ... you should be sporting some suitable attire for the occasion .. perhaps a push-up bra/thong ensemble in red leatherette.

:devil:

Auntie Do

[Natrushka]

Alas, Santa did not bring me the outfit I had my heart set on, Do :( There's always next year - or Valentine's Day!!

Thanks for the chuckle,
Nat

[Natrushka]

8: 45 a.m. - 20 MAS (HIIT) w/

Ab bootcamp:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x2 and 20 decline sit ups added in for good measure

Sore back from the tanning - could not complete the 3rd round of floor crunches so I improvised.

Nat

[Natrushka]

New UBWO - felt great!

10:01 a.m.

Chest:
Decline Press
12 x 36 lbs
10 x 46 lbs
8 x 56 lbs
6 x 71 lbs (8)
12 x 61 lbs (8)

Incline Flyes
14 x 30 (8)

Shoulders:
DB Upright Rows
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 40 bls (8)
12 x 20 lbs (8)

Front to Side Raises
12 x 20 lbs (9)

Rear Lateral Raises
12 x 20 lbs (10)

Back:
DB Lying Row:
12 x 20 lbs
10 x 30 lbs
8 x 40 lbs
6 x 54 lbs (8)
15 x 40 lbs (9)

Shrug
16 x 54 lbs (10)

Triceps:
Bench dips
12x, 10x, 8x, 6x (8), 12x (9)

One Armed extensions
20 x 10 lbs (10)

Biceps:
Incline curls
12x 14 lbs
10 x 20 lbs
8 x 20 lbs
6 x 30 lbs (8)
16 x 20 lbs (9)

Standing Curls:
12 x 31 lbs (9)

Preacher Curls:
12 x 31 lbs (10)

either I am getting stronger or incline flyes are a lot easier to do than regular ones; 15 lb weights were not heavy enough! And boy they arent kidding when they say you can lift more on a decline press! Will be upping weights for next workout. Amazed that the bench dips were no where near as tough as I thought they would be.

All in all a great workout; adding the extra moves for the biceps and shoulders didnt increase time much either; took 61 minutes. Should be able to shave a good 15 minutes off the next workout.

Nat

[pegm]

I am going to start BFL on Jan. 6 -- any advice? Anything that has worked well or not worked? What is your food plan -- are you following PP, Atkins, or BFL? Do you take the 'day off' from BFL?

I would appreciate any suggestions.

Thanks,

[Natrushka]

Hi Peg. You can see the menu I follow in detail in my regular journal - I post every day with the calorie/protein/carb breakdown. I am following the BFL workouts and eating PP at about 50-60g of carbs a day. I do take a 'day off' (Saturday for me) but I don't use it to eat anything I want - rather it's more of a "don't have to eat 6 meals today' kind of day, consequently I tend to eat less on free days.

Have you checked out the following links? www.leanandstrong.com (good workout advice) www.bodychangers.com (good motivation) and go peak in at Jon's Daily Punishment - He was the first to start BFL on this forum and was my inspiration; I asked him a lot of questions and his advice will help you as well.

Best of luck,
Nat

[Natrushka]

5: 45 a.m. - 20 MAS (HIIT) w/

Ab bootcamp:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest w/ 7 lbs
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Floor Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

All done 3x

Feeling good, body temp up again this morning 98.3.

Nat

[Natrushka]

5:45 a.m. LBWO - 45 minutes

Leg Ext.
12 x 90 lbs
10 x 100 lbs
8 x 110 lbs
6 x 120 lbs (8)
12 x 110 lbs (8)

Squats:
20 x 54 lbs (10)

Hamstring Curls:
12 x 55 lbs
10 x 65 lbs
8 x 75 lbs
6 x 80 lbs (9)
12 x 65 lbs (9)

Lunges:
12 x 30 lbs (10)

Single Calf Raises (bent leg)
12 x 15 lbs
10 x 20 lbs
8 x 27 lbs
6 x 27 lbs (8)
20 x 20 lbs (9)

Ang. Calf Raises (bent leg)
24 x 54 lbs (9)

Well the lunges are definitely getting easier. Time to move on to 40 lbs? or maybe 36? Hamstring curls are great... I love these.

Nat

[Natrushka]

5: 50 a.m. - 20 MAS (HIIT) w/

Ab bootcamp:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest w/ 5 lbs
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Floor Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

All done 3x

And thus ends Week 8!!! Will weigh and measure over the weekend - but I can tell there has been some change from the past two weeks - these jeans fit better and are baggier around the legs.


Nat

P.S. there you go Lisa! ;)

[Natrushka]

AAAaarrrrrrrgggggggggggggggggg It's free day and all I want to do is workout!!! I will have to settle for some Max Weight tests later when John is home to spot me (if we have time) and I'm going to see how many regular push ups I can do today. I am going to measure and weigh tomorrow - but I can see a difference - it's just in weird places this week! I gotta say though, there's nothing like running your hands down the front of your thighs and feeling muscle - w/o flexing!!!!

My plan for the next few weeks is to continue on with this 12 week challenge and based on how I do in Cuba (they have a weight room and I am an early riser even on holidays) I'll either finish this 12 weeks or start a new challenge the first week in February. Pics and all!

Nat

[Natrushka]

After finding it tough keeping two journals I stopped with the gym log last week. This week there wouldnt be much to update had I continued on - the flu has taken over. On the best advice I will be taking a few days off to recouperate - Week 11 will be spent in Cuba. I do plan on finishing this 12 week challenge (I have actually only missed one workout - todays 20 MAS) and I'll probably update a few workouts when I am back at the end of January.

For now though, this is it.

Best of luck everyone.

Nat

[Natrushka]

Just to keep track, the results of Challenge 1.

Inches Lost:
Waist 4.75
Hips 4.55
Thigh .25
Arm Left .25
Arm Right .5
Neck .5
Wrist .2
Calves . 75
Under bust .1.5
Total lost: 13.2 inches

Week 1 - 12:
Muscle Gained: 2lbs
Fat Lost: 19 lbs
weight difference: 17 lbs (195lbs to 178lbs)
% of BF lost: 7.60%

Tomorrow begins C2W1D1.
Nat

[lisaf]

Yay Nat!!! Are you going to keep up with your log? Can't wait to see what's coming up for you next!

Lisa

[Natrushka]

UBWO - 60 minutes empty stomach

Chest:
Bench press (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 56 lbs
6 x 66 lbs
12 x 56 lbs

fly:
6 x 34 lbs / 7 x 30 lbs

Shoulders:
Arnold Press (dumb bell)
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 40 lbs (wow!!!)
12 x 20 lbs

Side raises
16 x 14 lbs

Back:
Bent over rows (barbell)
12 x 36 lbs
10 x 41 lbs
8 x 51 lbs
6 x 61 lbs
12 x 41 lbs

Pull overs
12 x 27 lbs

Triceps:
tricep kickbacks
12 x 7 lbs
10 x 10 lbs
8 x 15 lbs
6 x 17 lbs
12 x 10 lbs

bench dips
12 x 0

Biceps:
Incline Curls
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 30 lbs
12 x 20 lbs

Preacher curls
12 x 15 lbs

Amazing what 12 weeks can do - used to only be able to manage 10 lbs for the flys and forget 20lbs each hand for the arnold presses. Can really feel the workout in the shoulders this morning. Looking forward to next one!

Nat

ps lisa, going to try to maintain it - we'll see how things workout.

[Natrushka]

Boy do my triceps hurt today!!! OUCHIES

5:50 a.m. 20 MAS on empty stomach w/ some Ab work:

20 decline sit ups
20 bicycle crunches
15 knee ups
20 oblique crunches (each side)

Nat

[Natrushka]

For C2 I have come up with the following goals:

1) lose 15 lbs of fat
2) grow 5 lbs of muscle
3) lose 5% BF
4) have the guess jeans be loose!
5) stick to my menu plan (6 meals, 25g protein/12g fat/15g carbs per meal)
6) To do 30 regular push ups (in a row) and to bench press 80lbs.

Nat

[Natrushka]

5:40 a.m. LBWO - empty stomach; 40 minutes

Leg Ext.
12 x 95 lbs
10 x 105 lbs
8 x 115 lbs
6 x 125 lbs (8)
12 x 105 lbs (9)

Lunges:
12 x 40 lbs (10)

Straightleg Deadlifts:
12 x 41 lbs
10 x 51 lbs
8 x 61 lbs
6 x 71 lbs
16 x 51 lbs (10)

Hamstring Curls:
16 x 70 lbs (10)

Single Calf Raises (bent leg)
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs (7)
15 x 10 lbs (8)

Ang. Calf Raises (bent leg)
20 x 40 lbs (9)

Great LBWO - enjoyed doing the deadlifts again. Worked hamstrings hard. Was hungry afterward. Also down 2 lbs this morning. YAY.

Nat

[lisaf]

Woo hoo! Way to go! I can tell you're enjoying getting back to your workouts!

[Natrushka]

5:55 a.m. 20 MAS (HIIT) w/ ab work

20 knee ups
30 bicycle crunches
30 side crunches, (each side)
40 floor crunches

Active stretching

Can feel the glutes today - those deadlifts are great. forgot about these pants I bought a few weeks ago (with you, L) - they'd been sitting in the laundry basket because they turned my legs/ass/ and blouse blue! I washed them last night and today when I pulled them on their even looser than I expected. Wooohooo. Its good to have some clothing that fits better.

Lisa, I was enjoying the workouts the whole time ;) I just wasnt logging them here.


N

[Natrushka]

5:40 a.m. UBWO - 44 minutes empty stomach

Chest:
Bench press (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 56 lbs
6 x 66 lbs
12 x 56 lbs

fly:
13 x 30 lbs

Shoulders:
Arnold Press (dumb bell)
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
7 x 40 lbs
12 x 20 lbs

Side raises
15 x 14 lbs

Back:
Bent over rows (barbell)
12 x 36 lbs
10 x 46 lbs
8 x 56 lbs
6 x 66 lbs
12 x 46 lbs

Pull overs
12 x 20 lbs

Triceps:
tricep kickbacks
12 x 7 lbs
10 x 10 lbs
8 x 15 lbs
6 x 17 lbs
12 x 10 lbs

bench dips
12 x 0

Biceps:
Incline Curls
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 30 lbs
12 x 20 lbs

Concentration curls
13 x 15 lbs

Great workout - Feeling strong these days. Had a feeling that yesterday was 'one of those days' and it was - weighed in at 175 before bed last night and 174 this morning - before using the facilities. Even my long black coat fits looser today than it did yesterday. Amazing. And I do think it has a lot to do with the increased carbs.

Nat

[Natrushka]

5:50 a.m. 20 MAS (HIIT) w/ abs (on empty stomach)

30 Knee ups
30 Bicycle crunches
30 Side crunches (each side)
30 Floor crunches

All done 2x
Stretching.

I wonder if it's possible to have a whoosh week? There is something going on with the old body that is very strange and interesting to watch. Looking forward to taking measurements this weekend.

Nat

[Natrushka]

Today is free day and I plan on enjoying it - no set meals no set protein requirements but potato skins are on the menu :)

Took measurements this morning and yes indeed this was a whoosh week - down 3 inches more all told (a whole inch of my hips!) I think the extra carbs were the reason.

Back tomorrow with the first workout of week 2!

Nat

[Natrushka]

8:45 a.m. LBWO, 35 minutes - empty stomach

Leg Ext.
12 x 95 lbs
10 x 105 lbs
8 x 115 lbs
6 x 125 lbs (8)
12 x 105 lbs (9)

Lunges:
12 x 40 lbs (10)

Straightleg Deadlifts:
12 x 41 lbs
10 x 51 lbs
8 x 61 lbs
6 x 71 lbs
15 x 51 lbs (10)

Hamstring Curls:
16 x 80 lbs (10)

Single Calf Raises (bent leg)
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (7)
15 x 15 lbs (8)

Ang. Calf Raises (bent leg)
20 x 40 lbs (9)

Good workout - going to feel it in the glutes tomorrow for sure.
N

[lisaf]

:wave: bye-bye hips!

Congrats on your inches whoosh!

Looks like I'll be buyin' the coffee next!

Lisa

[Natrushka]

5:45 a.m. 20 MAS (HIIT) w/ abs (on empty stomach)

30 Knee ups
30 Bicycle crunches
30 Side crunches (each side)
30 Floor crunches

All done 2x
Active stretching.

Feeling the glutes and the hamstrings this morning - anticipaced this last night though. Extra glutamine in this mornings shake!

Nat

[susanna]

Hi Nat.
Wow what a journal. I noticed you mentioned that you were taking hydroxicut. Are you still taking it? Are they worth the investment.

I noticed you lost 17 lbs of fat in 12 weeks. AMAZING!!!

I bought the BFL book tonight. Didn't have a chance to read it yet. Can't wait to browse this exercise forum tomorrow.

Sue

[Natrushka]

Sue, to take a burner or not is something everyone must decide for themselves - have you read the thread in "General Exercise" by Dan - it is a sticky and it's the mother of all ECA threads. All the pros and cons are listed therein. I do still take it - but to be honest only when I remember and only half the recommended dose 2x a day. I can't tell the difference when I do take it or when I don't. And my body temp on rising has increased enough during 4 weeks of my 5 week cycle that I can safely say it has done it's job. I'll probably continue with it on a 5 day on 2 day off program for this 12 week challenge and then see what happens afterward.

Happy reading - it's a very inspiring book!
Nat

[Natrushka]

UBWO - done in the afternoon - had a nasty 4 hour virus this morning left me exhausted and shakey.

Chest:
Bench press (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 61 lbs
6 x 71 lbs WOW!! all time record!
12 x 51 lbs

fly:
13 x 30 lbs

Shoulders:
Arnold Press (dumb bell)
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 40 lbs
12 x 20 lbs

Side raises
14 x 14 lbs

Back:
Bent over rows (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 61 lbs
6 x 71 lbs
15 x 51 lbs

Pull overs
12 x 27 lbs

Triceps:
tricep kickbacks
12 x 7 lbs
10 x 10 lbs
8 x 15 lbs
6 x 17 lbs
15 x 10 lbs

bench dips
12 x 0

Biceps:
Incline Curls
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 30 lbs
16 x 20 lbs

Concentration curls
13 x 15 lbs

Was impressed with my bench presses - 71 lbs and I felt like I could have done more. Next time! Love the kickbacks - hoping to feel them tomorrow. Still have sore glutes and hams from Sunday - was a pretty intense workout I guess!

N

[lisaf]

Glad you felt well enough to work out! What a drag!

Know what? I HATE kickbacks. Can't stand 'em. Will do anything to avoid 'em. I've been substituting nose breakers and have found that I really feel them!

Lisa

[Natrushka]

Lisa, John hates them too - specially since I showed him he's been doing them wrong ;) Now he really hates them. Heh heh!

Nat

[Natrushka]

5:45 a.m. 20 MAS (HIIT) w/ abs (on empty stomach)

30 Knee ups
30 Bicycle crunches
30 Side crunches (each side)
30 Floor crunches

All done 2x
Active stretching.

Nat

[Natrushka]

5:40 a.m. LBWO - empty stomach

Leg Ext.
12 x 95 lbs
10 x 105 lbs
8 x 115 lbs
6 x 125 lbs (8)
13 x 105 lbs (9)

Lunges:
13 x 30 lbs (10)

Straightleg Deadlifts:
12 x 41 lbs
10 x 51 lbs
8 x 61 lbs
6 x 71 lbs
16 x 51 lbs (8)

Hamstring Curls:
16 x 70 lbs (10)

Single Calf Raises (bent leg)
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (7)
15 x 15 lbs (8)

Ang. Calf Raises (bent leg)
20 x 40 lbs (9)

Nat

[Natrushka]

5:50 a.m. 20 MAS (HIIT) too crampy for any Ab work this morning :( But feeling much better than yesterday!

N

[Natrushka]

End of week 2 and Free Day - still feels strange not working out, but hey, I can adapt ;)

Good week with some improvements in strength - going to push it even higher in Week 3 - might make that goal of 6x80lbs in the bench press a lot sooner than expected!

Have a great weekend all,
Nat

[Natrushka]

UBWO - 9:45 a.m. empty stomach

Chest:
Bench press (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 66 lbs
6 x 76 lbs whooohoooooo!
16 x 51 lbs

fly:
14 x 30 lbs

Shoulders:
Arnold Press (dumb bell)
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 40 lbs
12 x 20 lbs

Side raises
18 x 14 lbs

Back:
Bent over rows (barbell)
12 x 41 lbs
10 x 51 lbs
8 x 66 lbs
6 x 76 lbs
14 x 51 lbs

Pull overs
18 x 20 lbs

Triceps:
tricep kickbacks
12 x 7 lbs
10 x 10 lbs
8 x 15 lbs
6 x 17 lbs
20 x 10 lbs

bench dips
12 x 0

Biceps:
Incline Curls
12 x 14 lbs
10 x 20 lbs
8 x 30 lbs
6 x 30 lbs
18 x 20 lbs

Concentration curls
13 x 15 lbs

Great workout - managed the 76lbs press w/o needing Js help - will try 81 lbs soon.

N