Lisa's Quest

[lisaf]

Quest for what you ask?

- smaller bootie :)
- smaller thighs
- more than one "ab"
- strength
- well-shaped arms

...and a few things that exercise won't fix...but make plastic surgery look pretty tempting!

After years of trying to rationalize couch potato-ing, two pregnancies, yo-yo dieting I'm finally sticking to an exercise program.

Normally, I'm up at 5:15 and hit the road by 5:20 to run (hi Nat - I can just see you on your NordicTrak as I jog by!!!)

If I don't get out to run, I'll go to the gym at work and do a 1/2 hour on the Stairclimber. I prefer run days because I can get into work earlier (more productive) or opt to go to the gym and do some weight training (Mon - lower, Tues - upper - repeat Thurs, Fri). I'm off weight training at the moment, however, since I was getting overtired.

Today, unfortunately, I sliced open a 1 inch gash on the top of my foot last night on a bed rail so I'm going to be sidelined for a few days. Ouch :eek:

[fiona]

Hi Lisa

It is only human to go after goals we can achieve with a little effort and one or two that will stretch us to the limits of belief {a few things that exercise won't fix} LOL

{I'm up at 5:15 and hit the road by 5:20 to run } That was one of my major stretches ... one I have not kept up for more than a couple of days so far!! Well done. That really is great. I should know!!

{I sliced open a 1 inch gash on the top of my foot last night on a bed rail } Ouch Ouch Ouch :bhug: I'd get rid of that rail ... it's too naughty :devil:


Take care.

[Natrushka]

Lisa, do you manage this early regiment during the winter months as well? Have you found it easier since you've been LCing? I've noticed getting up that early has become a lot easier of late... just wondering if it was something particular to me, or to this WOL.

Hope that foot feels better... taking a few days off can be tough on the old psyche, but the body seems to appreciate it. It's taking everythng I have to not go down and work out today ;) But I do think I need a day off.... or so I am being told (Over and over again lol)

Nat

[lisaf]

Thanks for the comments you guys! My foot is much better but I'm going to have a nasty scar! I ran yesterday mid-morning (bad run...lots of walking!) and again this morning (great run...no walking...a new personal best!).

To answer your question Nat - I don't know if I'll be able to continue running through the winter. I just went out and bought some winter running stuff but I don't think I'll be able to run when its really cold and you add that fierce wind-chill. I was nervous this morning (for those not in Ottawa it was 0oC and frost!) but it was fine. I think I have a strict -10 to -15 rule otherwise I'll be miserable. Ice and slush may also be a problem. There's always the trusty stair-climber!

I don't find the mornings that easy but my hubby is up at that time anyway so he just turns on the light when he leaves the room.

[Natrushka]

Originally posted by lisaf
To answer your question Nat - I don't know if I'll be able to continue running through the winter. I just went out and bought some winter running stuff but I don't think I'll be able to run when its really cold and you add that fierce wind-chill. I was nervous this morning (for those not in Ottawa it was 0oC and frost!) but it was fine. I think I have a strict -10 to -15 rule otherwise I'll be miserable. Ice and slush may also be a problem. There's always the trusty stair-climber!

I remember jogging in snow storms and having a ball. I started back in '88 in WinterPeg ;) it was -40 some nights with the wind.. didnt bother me. Running was the only time I was not cold during wintertime. I wish my knees would let me.... I'd be out there with you. Slush isnt fun, but ice isn't anywhere near as much of a problem as it is walking... less contact for shorter period of time with your foot, i guess?

In any event.. I think you might surprize yourself with the winter jogging.. it can be very serene and peaceful. Just you and the falling snowflakes. :)

Nat

[lisaf]

Its inspiration to be able to put a face to a person whose actually done it (run in the winter). Thanks! I tend to think that you need to be a die-hard marathoner, but you're right...I might surprise myself. I actually really enjoy running in the dark, to the point where when I ran mid-morning yesterday, it wasn't as enjoyable! Its those crisp clear mornings with Orion's Belt right over me that I really like.

By the way Nat - how many Ottawa people are there? Should we try to meet for dinner somewhere, someday, sometime?

Lisa

[Natrushka]

Originally posted by lisaf
By the way Nat - how many Ottawa people are there? Should we try to meet for dinner somewhere, someday, sometime?


My count is around 6 or 7 (including those not quite in Ottawa).. and I think some kind of get together would be grand. We must conspire!

Nat

[lisaf]

Excellent! Maybe somewhere around the beginning of December - not so close to Christmas...

No run this morning, but I plan to hit the gym this afternoon!

Lisa

[lisaf]

So - 30 min on Stairclimber at level 4 - program 2 - short plateaus). Felt pretty good - I've never lasted that long at Level 4 so the running is improving my endurance.

Next its off home for "Egg Nite," kids to bed, coffee with friends then my wonderful, warm bed!

Lisa

[lisaf]

Took the day off yesterday.

5:20 a.m. - 1/2 hour run/walk - mostly run. Did a short route. I'm going to try my first "long" run tomorrow and see how much of the measured 5K I can do running. Now THAT should be a humbling experience!

Lisa

[lisaf]

Okay, I lied! I took the weekend off...I should never promise myself I'm going to workout on the weekend!

5:20 - ran 4k on empty stomach - ran/jogged/walked intervals for the last 2k.

Lisa

[lisaf]

5:20 - ran 2.5k - did intervals on the way back.

Here's hoping it doesn't rain tomorrow!

[lisaf]

Well guess what? It rained! I'm a big wimp - I can run in snow, I can run in sun...but don't make me run in very cold shivery rain.

So...

I went to the gym at 7:30 am and did 30 min on Level 3 (strength training/intervals between low and med/high intensity) on the stair climber. Empty stomach.

I find it funny how after a run I'm shaky and need to eat very soon vs. stairclimbing where my legs feel a bit tired but I'm not completely wiped out. Anyone know what this means? Am I working harder running? Is the shakiness calorie burn? Depletion of glycogen stores? Let me know if you have any thoughts on it... :confused:

Tomorrow my plan is to run again in the morning - it should be below freezing which means I can try out some of my nifty new running gear!

Lisa

[lisaf]

Hello all -

Friday - ran 3k on an empty stomach - intervals on the way home

Today - 4k run/walk - felt very challenging today. Very shaky later in the day! I did eat after the workout but ended up in bed for an hour. Protein shake helped balance out my blood sugar a little later.

Lisa

[lisaf]

5:20 a.m. - 2.5 kilometres on an empty stomach. Only dropped to a walk twice - once to pack up my jacket into the waist pack and then again for a quick rest before the last sprint.

Weigh in on Wednesday - its only been two weeks so I'm not expecting much of a change. 162 would be nice!

Have a great day!

Lisa

[lisaf]

Ran 2k at 5:20 a.m. on empty stomach.

Weighed in at 164 - could be TOM or I'm hitting a stall. I'm well overdue for one but I will give it two more weeks and if there is no weight change I will consider some "tweaking" of the diet. If all else fails then back to weight training.

Lisa

[lisaf]

I can't believe I woke up at 4:45 and ran that early. Good thing too...it started to rain just as I got home, at the time I would have normally gone out!

Anywho...

Ran 2.5 km on an empty stomach and completed two hill repeats at the end.

Lisa

[Natrushka]

Originally posted by lisaf
I find it funny how after a run I'm shaky and need to eat very soon vs. stairclimbing where my legs feel a bit tired but I'm not completely wiped out. Anyone know what this means? Am I working harder running? Is the shakiness calorie burn? Depletion of glycogen stores? Let me know if you have any thoughts on it... :confused:

I have thoughts, but I'm not sure they'll make anything clearer ;)

I used to be the same way when I ran... nothing got my heart beating faster, nothing had me feeling more worked out, and NOTHING made me feel that endorphin high like running. I think it may have something to do with the intensity; going bast aerobic into anaerobic. When you use the stairmaster do you use your arms? There's just something about the rhythm of running that always made the workout much more intense for me.

Told you it wouldnt clear anything up :)

Nat

[lisaf]

Nope - not a lot...but thanks! :D

I agree with you about the intensity of running as an experience though. Nothing seems like as much work. I remember getting on an elliptical trainer when I was in Edmonton in August at the hotel's gym and thinking "that's it?" I guess I got a bit spoiled?

Speaking of running ... ran 2k at 5:30 a.m. - it was very cold!

Lisa

[lisaf]

Whew! I love rest day!!! Unlike Nat, I truly have to drag my bum out the door every morning. I usually spend about 2 minutes in serious "devil on one shoulder, angel on the other" debate over whether or not I'm leaving my warm bed for 30 minutes of hell...but somehow I've managed to do it for the last 2 months and can't think of any "rational" reason to stop.

I thought maybe I'd share some of the convincing 5:15 a.m. arguments I've made that have actually gotten me up and out:
- I imagine fat cells being sucked dry faster when I work out
- I didn't work out yesterday. If I let myself call that a rest day, then today isn't one. Get UP!!!
- I imagine the old couch potato me...
- I remember that I actually like the run once I do it. I like it even better when its over and I don't have to do it anymore today.
- I think about the money I've spent on great workout clothes...if I don't run then I don't have an excuse to wear them.
- I think up an alternate running route to my usual routine...sometimes that gets me just interested enough to get up and try it out.
- The fact that my husband will roll his eyes and say something like "So, does this mean you've decided to quit?" - isn't he helpful?

Tomorrow, I'm due for a 30 min run. This is my last Sunday run before embarking on my 8 week plan that will bring up to running for a full hour on the Sunday runs by Christmas. That's my goal for the rest of the year.

All the best...hope everyone is having a great weekend!

Lisa

[numberonewendy]

I thought maybe I'd share some of the convincing 5:15 a.m. arguments I've made that have actually gotten me up and out:

Good points. I must keep these in mind..LOL

I am just starting out myself in going to the gym. Only been a couple of times, yet loving it and will probably make it a habit of at least 3x a week. More if I can find the time!

I found myself going through this thread this morning as I'm curious about others and their exercise habits.

Keep up the good work :thup:

Wendy

[Natrushka]

Lisa, couldnt reply to your PM as your box was full :) So here's the info:

Flaxseed porridge recipe: http://forum.lowcarber.org/showthread.php?s=&threadid=6638&highlight=flaxseed (It was in LC kitchen, i think it's past the first page now, I just do a search for flaxseed :))

I think first week in december sounds great for an Ottawa get together. We can start a thread with a poll maybe? If you'd like to go ahead and post jump right in, or i can do it this evening or tomorrow once I'm back to my old schedule. Kinda on the run this weekend ;)

Nat

[lisaf]

Hi Wendy - I find other people's exercise inspiring too. It's not really as hellish...at least not most days ;)

Nat - I'm off to empty my inbox... I did search for flaxseed but I was probably too impatient...thanks for finding it for me. I'll create the poll! I haven't done one so that should be fun...

11:00 - ran for 30 minutes with my new watch. This means I actually was running for 30 minutes because I paused my timer whenever I took a walk break. I'm not sure why these Sunday runs are so difficult. One possibility is that it is because I run later, though still on an empty stomach so there's less available glycogen. On the other hand, I've gotten so used to running in the dark that maybe its the daylight that's messing me up.

Lisa

[lisaf]

5:20 - ran 16 minutes, cool down for five.

Did my short run today...I didn't realize how short before...according to my watch, its really a 16 min run, and not 20 like I thought.

I think my stall may be breaking. I've been quite strict with myself. No more little bits of fruit with my ricotta, hold off on the mock danishes, avoiding splenda like the plague. We'll see if its paid off by Christmas.

Lisa

[lisaf]

5:20 a.m. - empty stomach Ran 27 minutes (including 3 speed sessions and one final sprint) - just over 3 kms. 3 minute cool down. Great run. Not too chilly (even at -1C).

Lisa

[thin2be]

Hi Lisa,
Had to check out your journal, since you were nice enough to check out mine!
Way to go with the determination! Especially so early in the a.m.!
I tried to do my workouts in the morning, but was lured by my warm bed instead...
I am soooooo glad someone else is less than fond of the stairmaster. I hate it! I can only manage 5 minutes on that and the eliptical trainer so far. Maybe I just do them wrong. It's fine by me though...I'll stick with the treadmill and the bike for indoor activities, and Florida weather permitting - rollerblading.
Keep up the great work!
~Lisa

[lisaf]

Must confess that I don't hate the stairclimber - I just prefer to run. For some reason my left foot always goes numb on the stairclimber?!? Treadmill is okay but I do use the stairclimber as my gym alternative to running.

No run tomorrow - got a job interview (wish me luck!!!)...

Lisa

[lisaf]

4:55 a.m. (I know - nutty!) 32 min run on empty stomach - @ 4 kms in fog! Kind of eerie...and it always surprises me how many people are out at that time of day...

Lisa

[Natrushka]

*LOL* glad to see I'm not the only dedicated fool getting up at 4:30 towork out on a day I said I wouldnt be :)

Good luck with the interview.

Nat

P.S. my foot goes numb on the stairmaster too.

[lisaf]

I can't say exactly why I was up at 4:30...went to bed a bit early so that may have been a factor. Normally I drag myself out when the alarm goes of at 5:15, somehow dress myself with my eyes closed. Its a wonder I haven't injured myself yet.

I can only hope I'm so alert tomorrow!

My interview was okay - though I hate how the federal government conducts job competitions in this country - there is no subjectivity at all - the interview is entirely scored based on right/wrong answers so someone who doesn't fit the organization but has all the right answers may very well get the position. Not to mention it can take over 6 months just to hire someone. Venting off.

Glad to hear I'm not alone with the foot thing...people think I'm strange when I mention it.

L.

[Natrushka]

Originally posted by lisaf
hate how the federal government conducts job competitions in this country - there is no subjectivity at all - the interview is entirely scored based on right/wrong answers so someone who doesn't fit the organization but has all the right answers may very well get the position. Not to mention it can take over 6 months just to hire someone. Venting off.

Got one better for you, Lisa. It can take them up to 10 months to pay you your substantive salary once they have hired you. u-n-r-e-al-l :rolleyes:

Nat

[lisaf]

Nice to see I'm not alone!!

Didn't work out this a.m. - I somehow convinced myself in my sleepy haze that I HAD worked out on Wednesday (hadn't) and that it would okay to make today a rest day. Amazing how I can delude myself at 5 a.m.! Well, fortunately, I'll be able to run tomorrow a.m. to compensate.

Lisa

[lisaf]

If I can't just yell and scream??? I HAD THE MOST AWESOME WORKOUT TODAY!!!!

Yelling over.

Okay - I ran at 5:20 this morning did over 32 minutes (not sure how long over since I forgot to restart my timer at one point) with two hill repeats at the end. I added a loop to kill time towards the end ... when I drove it later today it was 5 kms! When I started running in August I didn't figure I'd be able to run that far until spring...okay, so maybe I was being a bit of an underachiever in that regard, but it felt "safe" Today is the first day I've ever managed to comfortably go over 3 km.

Well...now I have something else to live up to!

Gave a great weekend!

Lisa :roll:

[numberonewendy]

My God, I'm amazed, I only do 15 mins on the treadmill and that's enough for me. You go girl....what a shock that would be for me too.

Your doing wonderful!

GO AHEAD....YELL....LOL

[grrlpwer]

Lisa you are turely awesome girl :)
how long have you been on this WOL and LC?
right now i walk 2 miles a day and i just pray one day i am able to run it :D

[lisaf]

Thanks guys - I admit I'm still totally psyched about ... though my run today took me down a peg as you will see below.

grrlpwer - I've been LC'ing since early June (11th I think) and working out since June 25th. Its my third attempt to lose the weight but the first time I've done exercise to see if it keeps me honest. So far, its been great! Not to mention all the great support here. Keep up the walking! Its much easier on the body than running and a very effective way to gain endurance. I would walk but I tend to get lazy and slow down...can't do that when running...can only go so slow!

7:07 am - ran/walked 25 minutes - about 3 kms. Very tired...probably still tapped out after yesterday. Planning a short run for tomorrow then rest day on Tuesday.

Hope everyone is having a great weekend...I'm at work :mad: and this is my little break for myself.

Lisa

[lisaf]

5:20 am - Ran 2 kms (21 min with 3 minute cool down) - empty stomach.

Lisa

[lisaf]

5:15 - 29 minute run with 3 minute cool down. Approx. 3 kms.

Tired this week - not sure if its weather, work, metabolism, or what! I'd love to know why I'll have great run one day, and the next I feel like I'm dragging my heels. Doesn't make me feel particularly fit though!

L.

[Natrushka]

Maybe you need a few days off, Lisa? I've noticed that when I'm sidelined for a few days (travelling, sick etc) getting back at it is a sheer joy. If you cant do 'nothing' for a few days, try something else, a long walk, some aerobic housecleaning, how about some power shopping for christmas ;)

Nat

[lisaf]

Hmmm...food for thought - I do enforce a strict two days off per week rule. And I find that the first day back after a rest day is often quite hellish...this object at rest likes to remain at rest I guess!

Here is my vision of aerobic housecleaning...me, dressed in bicycle shorts, top and bandana (a la I love Lucy) - bopping around to some of the really bad 80's music (Pointer Sisters seems to come to mind)...vacuum in hand.

Not that I houseclean!

I've considered cutting back on exercise, but the thought makes me panicky. What if I start gaining weight...what if cutting back becomes quitting and then I start sliding on the WOE too? Nonsensical I know, but these are definitely on my mind.

[Natrushka]

Just curious, have you read PP? I know you stopped working out with weights in an effort to increase your running; maybe going the other way for a while would be a good compromise? The Eades recommend the weight training to increase metabolism and high intensity micro bursts of aerobic training to lose weight and increase lean muscle mass. (That weight lifting page you posted in Exercise mentioned it too).

N

[lisaf]

Hi Nat -

I've scanned PP but I would like to read it one of these days. There were a couple of reasons for dropping the weight training...I was starting to get really tired at work because the only time I had was at 7:30 and I found it was seriously compromising my productivity (also my best "thinking" time) ... and the running thing. There's also a motivation factor here. I wasn't enjoying the weight training as much either. I am planning to give it another try, and go easier on myself, in January.

[lisaf]

5:20 - ran 27 minutes on empty stomach - 3 hill repeats...now I'm tired!!!

Good run today ... go figure!

Lisa

[Natrushka]

Happy Birthday Toots!!!!! sure hope you took the day off today ;)

:Party: :bday: :Party:

Nat


P.S. I will never forget today's your bday. (no, not because It's Rememberance Day, because It's my sister's bday too) ;)

[lisaf]

Thanks Nat! What a fabulous surprise! I did, in fact, take the day off (yesterday and the day before too). Had a fairly serious fall off the wagon on Friday night. A coworker decided to see what happens when I drink and bought me a gin and ginger (okay - I agreed that I needed to cut loose a bit). It was wonderful...though I admit that I no longer see it as gingerale diluting the effects of the alcohol, but rather the alcohol diluting the carbs... :daze: Of course, I subsequently ended up eating a pile of french fries with ketchup.

Oh well, I'm back on now...and made myself the wonderful Vancouver Cheesecake (I want to move to BC and marry Karen, now).

Thanks again!!!

Lisa

[Natrushka]

Originally posted by lisaf
(I want to move to BC and marry Karen, now).


I think you may have to buy her dinner first, Lisa. But as you're going to be there this month, that's doable ;)

So how was the booze? headaches? did you experience the 'cheap drunk' syndrome?

Nat

[lisaf]

Well - no Vancouver for me, unfortunately. I'm sad to report that budget is once again an issue.

I certainly did become a cheap drunk ... 'course I always was! The next two days were fairly unpleasant...I think this had way less to do with the alcohol and a lot to do with the carbs. Had fun though so I'm thinking it was worth it!

Workout update:

Monday - 5:15 - ran 3.5 kms - approx 25 min with 3 minute cool down
Tuesday - 5:23 - ran 2.5 kms - approx 22 min with 4 min cool down

Lisa

[lisaf]

Took a rest day yesterday...or rather my head refused to lift off the pillow when the alarm went off :daze:

Ran this am - 23 minutes plus 4 minute cool down including that nasty hill 2 times!

Reconsidering my decision to run more, gym less as it gets colder... Thoughts are definitely veering back towards weight training. Hey! Body for Lifers (Nat and Jon) - is there a book? website? Do you have to pay for it?

Thanks

Lisa

[Natrushka]

Hey Lisa, join the dark side! :)

Take a look at the last 3 or 4 posts in Jon's Journal, there's a load of information about BFL he posted to some questions I had. Very helpful. If you decide to give it a go, I have the excel files he talks about and some other stuff that would help you. The book can be bought at any bookstore around town. Kinda pricey though, only found the hardcover (not even sure if there is another version).

Nat

[lisaf]

Thanks Nat - I saw the book at Costco for $20 (betcha didn't want to hear that!) and checked out some websites. Definitely food for thought.

Finally back to my workouts yesterday. Ran for 25 min and then 30 min on stairclimber today. I'm undergoing some major personal stress at the moment and I think exercise may be the only thing that's gonna keep me sane. So far I'm managing to stay away from the "food as a drug" approach to managing. If anything, I'm not eating enough.

More on this when I have the energy to get into it...

Had a big sushi pig out on Saturday nite which was the official end to my birthday. It was wonderful but no more for a long while. Next planned cheat will be sometime during Xmas - probably our office party ;)

Take care,
Lisa

[lisaf]

Won't be working out today - went to see the Harry Potter movie last night and didn't get home until 1 a.m. but it was worth it! So I'm running on little sleep at the moment. I do miss my workouts though...

I haven't weighed in a month - found out today that I've broken my stall and lost 4 lbs! 10 to go!!!!

Lisa

[Natrushka]

Holy Cow!!! WTG Lisa :thup: Wonder when that happened? Who cares!!! You must be thrilled.

Nat

P.S. saw the book at Price Club.... was not amused :(

[lisaf]

7:30 - at gym - 20 min stairclimber - intervals, Level 5 for first half, Level 4 for second. About 214 calories.

Weights:

25 crunches
15 obliques each side

Bench press (dumbells):
12 w/ 8lbs each
12 w/ 10 lbs each
10 w/ 12 lbs each

Military press (dumbells):
10 w/ 10 lbs
8 w/ 12 lbs
8 w/ 12 lbs

I'm gonna hurt tomorrow!!

Lisa

[lisaf]

Surprisingly didn't hurt as much as I thought I would!

Ran on Saturday - 4 kms - 27 min + 3 min cool down.

Back to the gym this afternoon for weights and cardio.

[lisaf]

Did 20 min cardio on stairclimber - Level 4 - strength training interval workout.

Tried out ab bootcamp. I'm not sure if my upper thighs don't hurt more than my abs!

Nat - I'm confused about side crunches. Training buddy and I thought it felt more like traditional aerobics class hip flexor workout?!? Maybe you can demonstrate on Saturday? We agreed we won't be able to laugh, sneeze or cough tomorrow!

Lisa

[Natrushka]

Originally posted by lisaf
Nat - I'm confused about side crunches. Training buddy and I thought it felt more like traditional aerobics class hip flexor workout?!? Maybe you can demonstrate on Saturday? We agreed we won't be able to laugh, sneeze or cough tomorrow!


:) No way am I demonstrating on Sat - Sat is my day off!! Here's the link to Ab-Bootcamp with pictures. From what I've gathered you're supposed to flex the glutes to isolate the abs and take the hip flexors out of the equation.

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

Btw, there's been some debate about this over at the BFL forum and the general consensus is 20 minute AS should involve aerobic intervals, not strength i.e. increase the speed but not the resistance, you aren't supposed to be 'working' your lower body.

Nat

[lisaf]

We were doing a few of them wrong - pictures really help...and boy did I like those pictures!!! ;)

[lisaf]

No running or gym today...my back is really sore from the ab boot camp. This is what happens when you do it wrong!

Also picked up a copy of Body for Life...if not for the entire program, at least for inspiration.

I wondered if anyone out there has any comments on supplements? I tend to avoid them for two reasons. The overriding one is cost - I don't want to spend money on something if I don't have to...and I'm on the fence as to whether or not they actually work. Second, I am biased towards natural approaches. Then again, what's "natural" isn't a question I've really answered either.

Lisa

[Natrushka]

Lisa, if you're going to be lifting any weights I seriously recommend a few supplements:

Glutamine (in powder form): You drop 1 tsp in your water bottle during your workout; and another in later in the day. It's odourless and with a litre of water you don't even notice it. It will help greatly with soreness (I was unable to walk down the stairs after my first lower body workout; within a day of adding Glutamine I felt better - now that I'm pushing it harder I'm rarely 'sore' but I do feel that I've worked out). Glutamine is an amino acid that carries nitrogen to the muscles; it prevents wasting and encourages growth. It also helps to bolster the immune system.

Vitamin C and E: two powerful antioxidants that neutralize cortisol which is produced when your body is under stress; take these after your workouts (400 i.u. of E and 1000mg of C)

My 2 cents.
Nat

[lisaf]

Thanks for the advice Nat - where are you buying your Glutamine?

Haven't gotten around to reading the book - was home running a fever of 103 yesterday...needless to say, no workout for me. I'm back at work, though not at all sure I'll be here all day.

Just need to be better for the lo-carb lunch on Saturday!!!

Lisa

[lisaf]

Still a bit ill, but since its not in my chest, nor am I running a fever anymore, I figured I'd head to the gym.

Tried the Body for Life 20 minute aerobic solution on the stairclimber...definitely a challenge! But felt good. Did half-hearted Ab workout since I'm still unbelieveably sore from my Monday attempt at Ab Boot camp. Gotta get me some of that glutamine!

Plan to take it easy this weekend - maybe run tomorrow if its not too wet out there. Weather is awful, not at all inspiring.

Can't wait to meet the Ottawa and area lo-carbers at lunch tomorrow!!!

Lisa

[Natrushka]

Originally posted by lisaf
Thanks for the advice Nat - where are you buying your Glutamine?

Lisa, not sure how the hell I missed this.... feeling rather blonde of late ;)

I bought mine downtown on Bank St. between Slater and Albert- there's a nutrition house on the east side of the street; near the hoity toity jewelry store. I've seen it at Price Club though; Hunt Club location. I understand they'll be opening a pharmacy in that one soon as well.

Have a question for you: My girlfriend bought one of those exercise balls and we've having a devil of a time trying to inflate it. It came with two attachments; one looks like a very elongated golfing T and the second is hollow with a screw-in end. Any clues? We tried hooking a bicycle pump up to the hollow one and it just kept blowing off - too much force I think. Ugh. Any help would be most appreciated.

See you tomorrow - assuming nothing else in my house comes crashing down. What a day.

Nat

[lisaf]

You know what? I can't remember if we used anything special to inflate the darn things. We do have an air pump we bought from Canadian Tire - it definitely has a bigger nozzle than a bicycle pump. I believe the elongated golf tee thing is the plug for the hole once filled. I need to double check with dh to make sure we didn't do anything special. I'll throw the pump in my car and you can take a look tomorrow.

Hope your house stays intact! Having a rough day?

Lisa

P.S. I know the place you mean - bought some aromatherapy stuff there once. I'll try Bulk Barn since I don't get downtown much.

[Natrushka]

Yes, having rough day. Toilet tank cracked and flooded the upstairs bathroom..... water fall could be heard dripping through the walls. Emerged from the dining room ceiling fan and in the cold air exchange in the furnace. Then the new toilet the plumbers were installing didnt fit. Apparently the OLD one didnt fit either but it was forced in and that's why it cracked. We took the 'wood' off the wall behind the tank and that gave us 1/8th of an inch which was enough room to get everything hooked up. Going to do some shopping around this weekend for a bathroom renovator.... been wanting to fix that hole up for years; this was enough impetus to get me moving. Sitting here with crossed fingers that the dining room ceiling wont be permanently damaged. Ugh. Bad day.

I'll grab the ball from Michelle tomorrow before heading out, thx so much.

N

[lisaf]

Yup - you win the bad day awards hands down! That sounds awful! The worst part about house plumbing/electrical stuff/car repairs is that its always expensive and generally beyond your control and seems to need to be fixed immediately or you'll freeze/die in a horrific accident/have extensive additional damage.

Ick!

Lisa

[lisaf]

Well, its time to go public! I'm going to start Body for Life tomorrow. Of course, this being me, nothing can start smoothly. I have so much stuff to bring to work tomorrow that I won't be able to o to the gym. This means I will have to do Day 2 (20 min aerobics) tomorrow and do Day 1 (upper body workout) on Tuesday.

Not sure exactly how I'm going to deal with Christmas, when I won't have access to the gym for 3 days...

I'm a bit apprehensive...i.e. how is this going to fit into my life etc. But hey! It's only 12 weeks of life, right?

Lisa

[lisaf]

Day 1 - BFL

20 minute run - HIIT...okay, more like the "19 minute and 20 second Aerobics Solution". I think my perceived 9 was actually my perceived 9 1/2 so I have to slow down a little bit or I won't be able to finish at all.

Lower abdominals are still strained so no ab work for me for a while. Off to buy some Glutamine as soon as I get paid!

Lisa

[Natrushka]

Hey Lisa :) Great meeting you on Sat. Tickled pink you're doing the BFL! Wanted to let you know they carry Glutamine at Wal-Mart at South Keys now. All the supplements are with the vitamins by the pharmacy.

Nat

[lisaf]

Excellent - thanks! That's much more do-able than downtown!

[lisaf]

Upper body workout:

Chest:
Dumbbell bench press:
12 reps, 8 lbs each (4)
10 reps, 10 lbs (5)
8 reps, 12 lbs (6)
6 reps, 15 lbs (7)
12 reps, 12 lbs (9)
Dumbbell flies
12 reps, 10 lbs (9)

Shoulders:
Seated dumbbell press:
12 reps, 8 lbs (7)
10 reps, 10 lbs (8)
8 reps, 12 lbs (9)
6 reps, 12 lbs (9)
9 reps, 10 lbs (10)
Side raises
12 reps, 8 lbs (10)

Back:
Wide grip pulldowns
12 reps, 15 lbs (7)
10 reps, 30 lbs (8)
8 reps, 45 lbs (9)
6 reps, 45 lbs (10)
12 reps, 30 lbs (8)
Attempted reverse grip pulldown but lower ab strain is still too sore.

Triceps:
Bench dips:
12 reps, no weight (4)
10 reps, 10 lbs (5)
10 reps, 12 lbs (6)
10 reps, 15 lbs (6)
12 reps, 15 lbs (9)
Abs to sore for tricep pulldowns...I'll have to try something else until they get better!

Biceps:
Incline dumbbell curls
12 reps, 10 lbs (6)
9 reps, 12 lbs (10)
6 reps, 12 lbs (10)
6 reps, 10 lbs (9)
12 reps, 8 lbs (9)
Seated dumbbell curls
10 reps, 8 lbs (10)

Arms feel pretty wobbly!

Lisa

[lisaf]

Got the glutamine Nat! Need a bigger water bottle though - it tastes awful in only 500 ml! Still, chugged it down to half and watered down the rest so it was okay.

Here's a question - the container says two level teaspoons per day...but that would be for a man with more LBM than me?

7:30 a.m. - Lower Body workout on an empty stomach

Quads
Dumbbell Squats
12 reps, 8x2 lbs (5)
10 reps, 10x2 lbs (6)
8 reps, 12x2 lbs (7)
6 reps, 15x2 lbs (8)
12 reps, 12x2 lbs (8)
Leg extensions
12 reps, 45 lbs (9 1/2?)

Hamstrings
Dumbbell Lunges
12 reps, 8x2 lbs (5)
10 reps, 10x2 lbs (6)
8 reps, 12x2 lbs (7)
6 reps, 15x2 lbs (8)
12 reps, 12x2 lbs (9)
Deadlifts
12 reps, 18 lb bar (8) - need more weight next time

Calves
Single calf raises
12 reps, 8 lb (5)
10 reps, 12 lbs (6)
8 reps, 15 lbs (7)
8 reps, 20 lbs (8)
12 reps, 20 lbs (9)
Angled calf raise
12 reps, 20 lbs (9)

Need to start at a higher weight for calves next time.

Lisa

[Natrushka]

Originally posted by lisaf
Here's a question - the container says two level teaspoons per day...but that would be for a man with more LBM than me?


Formula i'm using for glutamine is .3g per lb of LBM = total. Divide that by 2 or 3 (depending on how much it is) and have after workout and before bed. I can disolve 1 tsp in a litre of water and notice it not anything more is chalky - but I have noticed that if you put it in the bottle the night before for the morning it mixes better.

Nat

p.s. for some reason I cannot email you; your server keeps returning things undeliverable Arrrrrgggggggg!

[lisaf]

Nat - just tried to email you and it bounced back to me so now I'm not sure what's going on...

Do you have a good online calculator for LBM?

Lisa

[Natrushka]

I have something I can mail you. I just used this formula and while it's complicated it seems to be accurate. It certainly involves enough measurements ;)

Nat

[grrlpwer]

Lisa good luck with BFL :wave:
I bet you do great

[lisaf]

Thanks for the vote of confidence Linda! I'm already feeling the lower body workout from this morning...I'm gonna be living on ibuprofen tomorrow!

...but really, its a good kind of sore!

Lisa

[lisaf]

7:30 - 20 min HIIT stairclimber & gentle stretch

VERY sore from the last two days!

Here's a question: I'm due to do my upper body tomorrow morning...should I still do it if I'm quite sore?

Lisa

[Natrushka]

Originally posted by lisaf
I'm due to do my upper body tomorrow morning...should I still do it if I'm quite sore?

Advice off the BFL BBS is yes, you work through the pain. But don't strain yourself. FYI, the site is : www.leanandstrong.com

Nat

[lisaf]

Thanks! Hadn't visited there before - looks like lots of good stuff to keep me from my work...

Lisa

[Natrushka]

Just a note, they are rather 'militant' about the food aspect of the program :rolleyes: So I just don't "go there". They do provide good workout advice and the transformation gallery is very inspiring.

Nat

P.S. Back to work! (me too)

[lisaf]

Day 5 BFL

Two quick minutes on the rowing machine for upper body warmup (its cold in the gym!)

Chest
Incline Press
12 reps, 10x2 lbs (6)
10 reps, 12x2 lbs (7)
8 reps, 15x2 lbs (8)
6 reps, 20x2 lbs (9)
12 reps, 15x2 lbs (9 1/2)
Dumbbell flies
12 reps, 12x2 lbs (9 1/2)

Shoulders
Side raises
12 reps, 5x2 lbs (6)
10 reps, 8x2 lbs (7)
8 reps, 10x2 lbs (8)
6 reps, 12 x2 lbs (9)
12 reps, 10x2 lbs (10)
Standing shoulder press
12 reps, 5x2 lbs (10)

Back
One arm dumbbell rows
12 reps, 8 lbs (4)
10 reps, 10 lbs (5)
8 reps, 12 lbs (6)
12 reps, 15 lbs (7)
12 reps, 20 lbs (8)
Wide grip pulldowns
12 reps, 30 lbs (8)
Need more weight - my back is stronger than I thought!

Triceps
Tricep extensions
12 reps, 8 lbs (9)
10 reps, 10 lbs (10)
8 reps, 10 lbs (10)
8 reps, 8 lbs (10)
12 reps, 5 lbs (9)
Bench dips
12 reps, no weight (9)

Biceps
Seated dumbbell curls
12 reps, 10x2 lbs (8)
10 reps, 12x2 lbs (9)
8 reps, 15x2 lbs (9)
6 reps, 15x2 lbs (9)
8 reps, 12x2 lbs (10)
Incline dumbbell curls
6 reps, 10x2 lbs (10)

Plus - I'm down another pound!!

[Natrushka]

Originally posted by lisaf
Plus - I'm down another pound!!

Jeeze, Girl, you're doing something right!!! wtg!

Nat

[lisaf]

Thanks! I feel like I'm eeking out each pound at this point. I've increased my water a LOT - which I think is helping in many ways. I'll get to goal yet!

[Natrushka]

We will have to have celebration luncheon when you do!

N

[lisaf]

What a great idea! And since we'll probably hit goal around the same time, we'll have to buy each other lunch!!!

[Natrushka]

Originally posted by lisaf
What a great idea! And since we'll probably hit goal around the same time, we'll have to buy each other lunch!!!

*lmao* I'm not due until June officially; I'm thinking April now. At this rate I'll be taking YOU out before I get to go to Cuba!!

N

[lisaf]

8:30 - Run 20 min HIIT on an almost empty stomach!

Day off tomorrow

Lisa

[lisaf]

Had a lovely day off yesterday! My body thanked me by not being sore this morning for the first time in over a week.

7:30 a.m. - Lower body workout on an empty stomach

3 minutes cardio to warm up
Lower body stretcy

Quads
Squats
12 reps, 8x2 lbs (4)
10 reps, 10x2 lbs (5)
8 reps, 12x2 lbs (6)
6 reps, 15x2 lbs (7)
12 reps, 12x2 lbs (9 1/2)
Leg extensions
12 reps, 45 lbs (10 - burning)

Hamstrings
12 reps, 10x2 lbs (4)
10 reps, 12x2 lbs (5)
8 reps, 15x2 lbs (6)
6 reps, 20x2 lbs (7)
12 reps, 15x2 lbs (8)
Lunges
12 reps, 12x2 lbs (9)

Angled calf raise
12 reps, 12x2 lbs (4)
10 reps, 15x2 lbs (5)
8 reps, 20x2 lbs (6)
6 reps, 25x2 lbs (7)
12 reps, 20x2 lbs (8)
Single calf raise
12 reps, 20 lbs (9 1/2)

I could add more weight I think, but grip strength could prove to be a problem. I'll have to do a few "dangles" at the gym to make my hands stronger.

Lisa

[lisaf]

Attempted 25 minute run. Unfortunately I forgot my inhaler so it was me vs. my lungs for most of it. As a result, I did as much running as I could, but couldn't do intervals...argh!

Did some ab work at the gym.

Lisa

[lisaf]

7:30 - upper body workout...ack can't type, my forearms feel utterly drained!

Chest:
Dumbbell flies
12 reps, 12x2 lbs (7)
10 reps, 15x2 lbs (8)
8 reps, 20x2 lbs (9)
6 reps, 15x2 lbs (9)
12 reps, 12x2lbs (10)
Bench press
12 reps, 12x2 lbs (10)

Shoulders:
Standing press
12 reps, 8x2 lbs (8)
10 reps, 10x2 lbs (9)
6 reps, 12x2 lbs (10)
6 reps, 12x2 lbs (9)
10 reps, 10x2 lbs (10)
Bent over raises
12 reps, 10x2 lbs (10)

Back:
Dumbbell pullovers
12 reps, 10 lbs (4)
10 reps, 12 lbs (5)
8 reps, 15 lbs (6)
6 reps, 20 lbs (7)
12 reps, 20 lbs (8)
One-arm rows
12 reps, 20 lbs (9)

Triceps:
Bench dips
12 reps, 10 lbs (7)
10 reps, 12 lbs (8)
8 reps, 15 lbs (9)
7 reps, 20 lbs (10)
9 reps, 15 lbs (10)
One arm extensions
8 reps, 10 lbs (10)

Biceps:
Hammer curls
12 reps, 10x2 lbs (7)
10 reps, 12x2 lbs (8)
8 reps, 15x2 lbs (9)
3 reps, 20x2 lbs (10)
9 reps, 15x2 lbs (10)
Started having problems with anything that involves rotating my forearm during the workout so I didn't do the second exercise for biceps. Ouch! Good thing I don't do any more upper body until next week.

Lisa

[lisaf]

BFL - Days 11 and 12

Day 11 - did my lower body workout - very good but left my stats at home so I can't post 'em. I was experiencing "netscape errors" yesterday!

Day 12 - my cold has decided to settle in my chest so no run for me...I'll have to miss a few cardio workouts, and hope to get back on track on Monday.

Lisa

[Trainerdan]

Here's a question: I'm due to do my upper body tomorrow morning...should I still do it if I'm quite sore?

AHHHHHHHHHHHHHHHHHHHH!

I know I am here late, but if your muscles are sore, DO NOT train them until they are recovered (or not sore, at least).

The general purpose of any training session is to improve the performance and the shape of the body's muscles, organs and systems. To achieve this the body must be subjected to a load above it's habitual level.

Most of your muscles' adaptations for increased strength and endurance occur in the interval between exercise sessions, your ability to perform at a high level day after day is limited by the extent of muscle recovery and repair after strenuous training.

Equally important is recovery after exercise. Without adequate recovery, there can be no advancement in growth. The body needs time to rest, recover and adapt after training. The amount of time needed will depend on the intensity and length of the session, the fitness level of the person, the use of recovery techniques, and the person's diet.

If you train too frequently, the body uses its energy completely for recovering purpose and no time is left for the buildup process. Overtraining and it's complications seem to be a no-brainer, but unfortunately mnay people don't understand the interaction between exhaustion and recovery.

Here's a common scenario ... a person starts weight training and gets great results initially. Excited by the results, and anxious to do whatever it takes to re-shape their body, they start training everyday.

They start to have problems going up in the morning (everything hurts and you're sooo tired), and in the gym the muscles are still sore somehow from the preceding workout. First they don't even notice that they get weaker. Then they do and somebody has to tell them its OVERTRAINING.

What to do against overtraining?

One good solution is to learn to listen to your body. Are the muscles you're going to train today really fully recovered? If its the first day after the tension or the soreness went away completely, wait another day to be sure there was time to grow.

If you are training with fully recovered muscles it has the big advantage of a really great pump.

[lisaf]

Thanks for the great advice Dan! Fortunately, my upper body had recovered by the time I was due to get back to it -- so everything is okay! And now I don't have to ask the question again ;)

As for me - I am still battling this cold/virus/bug/whatever from hell so I haven't done anything since Thursday last week. Was at the dr. this a.m. and he said it sounds like my chest is clearing but I should hold off on running until I'm confident I've healed. Shouldn't keep me from weight training though...so I'll be back at the gym tomorrow a.m.

I hope everyone had a good weekend!

Lisa

[lisaf]

Well, I'm coming to terms with the fact that I've been sick for almost 3 weeks now, with no end in sight and I'm going to have to call off my Body for Life attempt for now. I've reset my start date for January 7th - once all the holiday madness is over and life returns to its normal pace. I'm not giving up on working out...but its going to have to be unstructured for a while. I will get back to cardio once my cold gets out of my chest. I'll try to follow some weight training with a degree of regularity where possible but I'm not going to feel guilty if I don't make it.

I feel frustrated but I can't afford to be sick for much longer and I need some patience to let it be what it is. After working out so consistently for the last 6 months ... for the first time in my life, I might add ... its hard to stop for a while. I guess I worry that I won't go back to it and I'll end up like I was before.

Lisa

[Natrushka]

Lisa, I know it can be tough, specially when you're forced to take time off and it's not a choice. But it sounds like you need it. Overtraining isnt something that happens only to elite athletes. A few weeks off (real time off !! no cardio no weights; just vegging around the house) will make you stronger and let you heal and you'll be back better than before.

Hang in there.
N

P.S. 7 away from goal :thup:

[lisaf]

Thanks Nat! The hardest part is not sleeping! I don't know if its the cold, or not working out, but I'm not falling asleep so easily anymore.

Drat! There I go complaining again!

Lisa

[lisaf]

Okay all - I'm officially declaring myself on two-weeks of NO workouts. This is now my non-gym log! I haven't actually worked out since Thursday last week so I'll let myself back in the gym next Thursday (Dec 27th) - but only if I'm healthy!

Have a good day...I'll be back next week!

Lisa

[Natrushka]

Enjoy the time off. And I'm looking forward to seeing you on Sat night! Btw, I had to do a double take; 155.5?????????????????? Maybe this break is just what your body needs.

Wow!
Nat

[lisaf]

Thanks - I was kinda stunned myself. I go to the chiropractor once a month and had been using his scale to update my weight here. My last few updates have been based on my scale at home. Since I was at the chiro's yesterday, stepped on his scale and was amazed to be 1 1/2 lower than I thought.

I miss exercise,

Lisa

[lisaf]

Still missing my workouts...I check my thighs every once in a while to make sure they still feel "hard" LOL ... I don't think 2 weeks off is going to turn me to mush, but there's no harm in checking!!!

Have a great day!

Lisa...who's off to battle the hoards of grocery shoppers!

[lisaf]

...from my two-week, strictly enforced break.

I won't be starting BFL again until Monday but in the meantime I did a 20 minute cardio solution and upper body workout. Felt fantastic!

20 MAS - stairclimber

UBWO:
Chest:
Bench press
12 reps, 10 lbs (3)
10 reps, 12 lbs (5)
8 reps, 15 lbs (6)
6 reps, 20 lbs (7)
12 reps, 15 lbs (8)
Incline press
12 reps, 15 lbs (9)

Shoulders:
Standing press
12 reps, 5 lbs (6)
10 reps, 8 lbs (6)
8 reps, 10 lbs (7)
6 reps, 12 lbs (8)
12 reps, 8 lbs (9)
Lateral raise
8 reps, 10 lbs (10)

Back:
One arm rows
12 reps, 8 lbs (4)
10 reps, 10 lbs (5)
8 reps, 12 lbs (6)
6 reps, 15 lbs (7)
12 reps, 20 lbs (8)
Dumbbell pullover
12 reps, 12 lbs (8)

Triceps
One arm extensions (hate these!!!)
12 reps, 8 lbs (8)
10 reps, 10 lbs (9)
8 reps, 12 lbs (10)
6 reps, 10 lbs (10)
Bench dips
12 reps, no weight (9)

Biceps
Curls
12 reps, 12 lbs (6)
10 reps, 10 lbs (7)
8 reps, 12 lbs (8)
6 lbs, 15 lbs (9)
12 reps, 12 lbs (10)
Hammer curls
6 reps, 10 lbs (9)

Lisa

[Natrushka]

Hey there, welcome back! I bet getting up and going into work was a joy today with this to look forward to. Amazing how much we miss the exercise when it's not there, isnt it?

Nat

[lisaf]

Alright world -- it's time! Since I have already decided to start Body for Life (again) on Monday...I figured no time like the present (and no one here to giggle and watch me while I do this) to take those darned measurements...so here it goes...stripping naked as I type...

Okay - here we go:

Upper arm: R:11 3/4" L: 11 5/8"
Chest: 36.5
Bust: 38 1/4
Waist: 31.5
Hips: 39 3/4
Thighs: R: 23 L: 23
Calves: R: 15 1/4 L: 15 3/8

Now's when I wish I'd done this when I started this WOE since I have nothing to compare it to...

Lemme go plug these numbers into a calculator...back in a second...

%body fat 26.6% (ugh!)
LBM: 114 lbs
Fat mass: 41.3 lbs

So:
If I can lose 3.5 inches off my waist, and reset my weight goal for 140 lbs...my body fat will be around 20% - quite acceptable!

Woo hoo - new goal! Oh, and I wanna be able to do 15 full pushups after my 12 weeks. Right now I can do...wait for it...1/2!

[lisaf]

Weighed in this morning at home and I'm at 156.5 according to the home scale which I plan on using from now on so I had to adjust my weight profile up a pound. I figured I either gained a pound (entirely possible given some of my "nutritional holidays" last week) or its the difference between my scale and the one at the chiropractors. No big deal anyway...at least not to me which strikes me as a healthier-than-usual attitude.

Went to the gym before work and here's what I did:

10 min cardio warm-up on the stairclimber - much needed after my very chilly walk to the gym!

Lower body

Quads:
Squats
12 reps, 10 lbs (5)
10 reps, 12 lbs (6)
8 reps, 15 lbs (7)
6 reps, 20 lbs (8)
12 reps, 20 lbs (8)
Leg extensions
12 reps, 45 lbs (9) - major burn but not failure. Can't imagine the burn if I did get to failure!

Hamstrings
Leg curls
12 reps, 7 lbs (8)
10 reps, 15 lbs (9)
6 reps, 30 lbs (10)
6 reps, 15 lbs (8)
12 reps, 7 lbs (8)
Lunges
12 reps, 15 lbs L(9)

Calves
Angled raises
12 reps, 12 lbs (5)
10 reps, 15 lbs (6)
8 reps, 20 lbs (7)
6 reps, 25 lbs (8)
12 reps, 25 lbs (9)
Singe calf raises
12 reps, 25 lbs (9)

Did some ab work:
15 crunches holding those abdominal muscles together really helped! I didn't feel like there was "nothing" there.
15 oblique crunches each side
20 side bends
1 minute of stomach vacuums...those are amazing!

Stretching between sets.

Lisa

[lisaf]

7:45 a.m. 3 k run - bbrrrrr chilly!

Lisa

[lisaf]

Well my supposed day off turned into a 7 k run (2 k more than I've every attempted). This insanity began a few days ago when I decided to get together with a friend who lives in the country so our kids could play. Her husband is a former athlete/martial artist/weigh lifter, turned extreme sports enthusiast, and he challenged me to run with him. He promised to go my pace and not tease me when I needed to walk (which I did). It was great! We were running through the snow on a country road at the base of a "hill" (though its quite steep). I've never run with anyone before, and Bob was incredibly encouraging and kept telling me if I kept this up I could run a marathon in May (NOT! but it was nice of him to say so LOL). Running on snow and ice made my left knee pretty sore though.

When we got back from the run, my friend had masterfully managed our collective tribe (two 4-year olds, 2 two-year olds) and had them tobogganing and "shoveling" the driveway).

All in all a fun day!

Lisa

[lisaf]

Day 1 - BFL

Upper body workout

Chest
Incline press
12 reps, 12 lbs
10 reps, 15 lbs
8 reps, 20 lbs
6 reps, 20 lbs
12 reps, 15 lbs (8)
Bench press
12 reps, 15 lbs (9.5)

Did chest and supersetted with shoulders:

Lateral raises
12 reps, 5 lbs
10 reps, 8 lbs
8 reps, 10 lbs
6 reps, 10 lbs
12 reps, 8 lbs (9)
Standing press
12 reps, 8 lbs (10)


Back
Seated row
12 reps, Level 3 (sorry - I don't know how much weight this is!
10 reps, 4
8 reps, 5
6 reps, 6
12 reps, 6 (9)
Bent over flies
12 reps, 8 lbs (9)

Superset back with biceps:
Hammer curls
12 reps, 8 lbs
10 reps, 10 lbs
8 reps, 12 lbs
6 reps, 15 lbs
12 reps, 15 lbs (9)
Curls
12 reps, 12 lbs (10 right, 8 left)

Triceps:
Bench dips (no weight)
12, 10, 8, 6, 12 rep sets
One arm extensions
12 reps, 12 lbs (9)

I tried the superset in hopes of shaving off some time but I don't think it made more than a 5-8 minute difference! So not necessarily worth the added stress. The gym was supposed to be closed (its generally unsupervised at the time I'm there anyway) so I worked out in semi darkness which was kind of nice.

Lisa

[lisaf]

Okay I was supposed to do cardio today...but since I didn't take Sunday off and ran 7 k I think my body deserves a break. I'll do my Lower body and a bit of cardio tomorrow a.m. to compensate.

Rollin' on :roll:

Lisa

[lisaf]

BFL - Day 3

Lower body after 5 minute warmup on stairclimber

Quads:
Leg extensions
12 reps, 7 lbs
10 reps, 15 lbs
8 reps, 30 lbs
6 reps, 45 lbs
12 reps, 45 lbs (8)
Squats
12 reps, 2x20 lbs (8)

Hamstrings
Leg curls
12 reps, 7 lbs
10 reps, 15 lbs
8 reps, 20 lbs
6 reps, 30 lbs (10)
12 reps, 12 lbs (9)
Lunges
12 reps, 20 lbs (8) very sore left knee

Calves:
Angled raises
12 reps, 12 lbs
10 reps, 15 lbs
8 reps, 20 lbs
6 reps, 25 lbs
12 reps, 25 lbs (7)
Single calf raises
12 reps, 25 lbs (9)

Did some ab work -- that left side is still sore so I did stomach vaccuums and obliques.

Lisa

[lisaf]

20 minute aerobic solution...modified for the idiot (me) who forgot to use her inhaler. What does this mean, you ask? It means that hitting my ten was at the pace of my usual 8. But I'm happy to say I did the whole run, I did sweat and its better than nothing.

Nat - I'm taking heart in what you said about the marketing side of workout programs!

Lisa

[lisaf]

Its not possible that I'm the first person to work out today???? Or just the first to post it? Come on Nat - I know today was a cardio day for you? Where is it????

All right - I'll stop harassing others and just post what I did...

Card-reader at the gym wasn't working this morning so I wasn't able to get there until 11:45 - what a zoo!!! I'm not used to having to fight for a piece of mirror.

6 min cardio warm-up

Upper body workout
Chest:
Bench press
12 reps,12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 20x2 lbs (9)
12 reps, 15x2 lbs (8)
Machine flies
12 reps, 20 lbs (10)

Shoulders:
Standing press
12 reps, 5x2 lbs
10 reps, 8x2 lbs
8 reps, 10x2 lbs
6 reps, 12x2 lbs (8)
12 reps, 10x2 lbs (9)
Lateral raise
12 reps, 8x2 lbs (9)

Back:
Lat pulldowns
12 reps, 30 lbs
10 reps, 35 lbs
8 reps, 40 lbs
6 reps, 45 lbs
12 reps, 35 lbs (9)
Seated row
12 reps, Level 6 (9)

Triceps
One arm extensions
12 reps, 8 lbs
10 reps, 10 lbs
8 reps, 12 lbs
6 reps, 15 lbs
11 reps, 10 lbs (10)
Bench dips
12 reps, no weight (9)

Biceps
Incline curls
12 reps, 8x2 lbx
10 reps, 10x2 lbs
8 reps, 12x2 lbs (9)
6 reps, 10x2 lbs(9)
12 reps, 10x2 lbs (10)
Hammer curls
12 reps, 10x2 lbs (10)


Lisa of the jiggly biceps...

[Natrushka]

Didn't I post yet? Guess not..... thought I did - talk about a Friday.

Lisa, do you find the Incline curls give you more of a workout than standing or sitting ones? I did a new upper body workout this week and I could feel my biceps for days afterward - I think it was the incline curls?

Off to post!

[lisaf]

I find I like the stretch! The curls themselves seem to put more stress on my shoulders which is interesting. But I agree they seem harder at the same weight. I think it may be because you can't brace your elbow into your side.

Lisa

[Natrushka]

I am going to have to pay closer attention - I made the UBWO very shoulder intense - but this feeling was in the bicep area... I think I may have pushed passed some level, I felt stronger - those flys and curls were not as hard as I thought they should have been, and yet boy was I feeling it the next day (and the next!). I can't wait to try again. Free day is going to feel very long I think (yes, obsessive I am)

N

[lisaf]

I'm not sure if the word is obsessive or addicted? Maybe addicted and therefore obsessive? LOL...I don't suppose it matters as long as you have great arms when all is said and done!!

Lisa

[Natrushka]

Do you remember Linda Hamilton in Terminator 2? I want her arms dammit!!!

[lisaf]

Oh man! There was this chick (sorry,I only call women "chicks" when I'm desperately jealous of 'em) with just amazingly strong looking arms. And not thin muscly arms, but big pecs and biceps...amazing. She was also about 22... hence my envy! She was curling 35-40 pounds! Did I mention she was cute too?

Lisa

[Natrushka]

Yeah but I bet she can't carry a conversation ;)

One of the great things about working out at home has to be that I am not subjected to that green eyed monster - I can be way too competitive!

Btw, that will probably be you by the end of your 12 weeks - have you seen some of the transformations on the bodychangers page?? I can't wait to try an official (take the pictures and maybe even enter the competition style) challenge in Feb!

Night, Toots.
Nat

[lisaf]

Nat - I'm afraid there's no way my breasts are ever going to be that perky!!! But I can try darn it!

That is exactly why I NEVER go to the gym at lunch hour. Its strictly me and 7 a.m. die-hards!!!

No workout today...in theory I should run but I am nursing my knee and will probably give a short run a try tomorrow a.m. I don't kill myself over cardio these days. I am also on strict "no ab-work" since I think that "injury" may in fact be a hernia. Will be seeing the doctor next week for diagnosis...but I'm fairly certain of my "internet" diagnosis. Here's hoping I'm wrong...

Lisa

[lisaf]

Leg day!

Quads
Leg extensions
12 reps, 7 lbs
10 reps, 15 lbs
8 reps, 30 lbs
6 reps, 45 lbs
12 reps, 45 lbs (9)
Squats
12 reps, 20x2 lbs (9)

Hamstrings
Deadlifts
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs (8)
Curls
12 reps, 15 lbs (10)

Calves
Angled raise
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 25x2 lbs (8)
Single raise
12 reps 25x2 lbs (10 on left, 9 on right)

5 stomach vacuums.

Start my run clinic tonight - yay!!!

Lisa

[lisaf]

Run clinic was fun...its for women only. We ran you the street to Parliament Hill and ran around the Flame. It was quite beautiful because the Christmas lights are still on and they have lit the main building with white snowflakes. Unfortunatelythey will be turned off next week.

Because its a learn to run class, we ran for one minute, walked for two. Next week we run for one minute, walk for one, etc. It was pretty cold but once we started running everyone warmed up and got chatting. I've never run with a group before, so even though I found the running easy, it was nice to get to know some new people.

Good night all :yawn:

[lisaf]

Had quite a messed up day with a big all staff meeting downtown and was so rushed by the time I got back to the office that I nevermade it to the gym. So instead, I put on my run gear, put my daughter to bed and hit the road for a 30 minute run. It was beautiful...not too cold (happy with bare hands and a ball cap)...overall a good run with a few walk breaks. Probably 3.5 kms.

Lisa

[lisaf]

I'll have to report today's workout tomorrow 'cause I'm outta time! Did an upper body workout that was great...details to follow tomorrow a.m.

Lisa

[lisaf]

Day 10 - upper body

Incline press
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs(10)
12 reps, 15x2 lbs (9)
Machine flies
12 reps, 20 lbs (10)

Lateral raise
12 reps, 5x2 lbs
10 reps, 8x2 lbs
8 reps, 10x2 lbs
6 reps, 12x2 lbs(9)
12 reps, 12x2 lbs (9)
Shoulder press
12 reps, 10x2 lbs (9)

Seated row
12 reps, Level 4
10 reps, Level 5
8 reps, Level 6
6 reps, Level 7(9)
12 reps, Level 7 (9)
Lat pulldowns
12 reps, 30 lbs (8) - need more weight

Bench dips
12 reps, knees at 90 degrees
10 reps, knees bent to 45 degrees
8 reps, straight leg
6 reps, straight leg (9)
12 reps, 90 degrees (9)
One arm kickbacks
12 reps, 10 lbs (9)

Bicep curls
12 reps, 8x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 15x2 lbs (9)
12 reps, 10x2 lbs (10)
Hammer curls
8 reps, 10x2 lbs (9)

Day 11

27 minutes HIIT on stairclimber...much easier on the knees!

Lisa

[lisaf]

Jan 11 - Day12 BFL - would have done a LBWO but didn't bring my notes to update my log.

Took the weekend off

Day 15 - run clinic.

Day 16 - Upper body work out

Chest
Bench press
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs (first time! 9 1/5)
12 reps, 15x2 lbs (8)
Incline press
12 reps, 15x2 lbs (8)
Need to increase weight on last 12 rep set to exhaust muscle more

Shoulders
Shoulder press
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs (first time! 9 1/2)
12 reps, 15x2 lbs (8)
Lat raise
12 reps, 15x2 lbs (8)

Back
Seated rows:
12 reps, Level 4
10 reps, 5
8 reps, 6
6 reps, 8 (9)
12 reps, 7 (9)
Lat pulldowns
12 reps, 35 lbs (9)

Triceps
Nosebreakers
12 reps, 9 lb bar
10 reps, 12 lb
8 reps, 15 lb
6 reps, 18 lbs
12 reps, 18 lbs (9)
Bench dips
12 reps, Legs 45 degree angle(9 1/2)

Biceps
Curls
12 reps, 8x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs (9)
Hammer curls
12 reps, 8x2 lbs (9)

Felt great!

Lisa

[lisaf]

LBWO -

Quads
Squats
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Leg ext
12 reps, 45 lbs

Hamstrings
Deadlifts
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 25x2 lbs
Curls
12 reps, 15 lbs

Calves
Angled raises
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 25x2 lbs
Single calf raises
12 reps, 25 lbs

Lisa

[lisaf]

Whew! 20 minutes of interval training on the stairclimber...feeling those quads from yesterday's workout!

Lisa

[lisaf]

Upper Body Work out

Chest:
Incline press
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Incline flies
12 reps, 15x2 lbs

Shoulders
Front raise
12 reps, 5x2 lbs
10 reps, 8x2 lbs
8 reps, 10x2 lbs
6 reps, 10x2 lbs
12 reps, 8x2 lbs
Lateral raise
12 reps, 10x2 lbs

Back:
Seated row:
12 reps, Level 5
10 reps, 6
8 reps, 7
6 reps, 8
12 reps, 7
Bent over raise
12 reps, 15x2 lbs

Triceps
Nose breakers (I just like these because I like the name!)
12 reps, 9 lbs
10 reps, 12 lbs
8 reps, 15 lbs
6 reps, 18 lbs
12 reps, 18 lbs
Bench dips
12 reps

Biceps
Hammer curls
12 reps, 10x2 lbs
10 reps, 12x2 lbs
8 reps, 15x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Curls
12 reps, 10x2 lbs

Definitely hit my 10's today!

Lisa

[lisaf]

Day 22 - Legs, legs, legs!

Squats
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Leg extensions
12 very painful reps, 50 lbs

Deadlifts
12 reps, 15x2 lbs
10 reps, 20x2 lbs
8 reps, 25x2 lbs
6 reps, 30x2 lbs (can hardly hold these...no grip strength!)
12 reps, 25x2 lbs
Hamstring curls
12 reps, 15 lbs

Angled calf raises
12 reps, 15x2 lbs
10 reps, 20x2 lbs
8 reps, 25x2 lbs
6 reps, 25x2 lbs
12 reps, 25x2 lbs
Raises
12 reps, Level 6

Tonight - run clinic where we'll be running 2 minutes, walking for 1. I figure it'll start getting more challenging in a few weeks...i.e. around the time we start running for 5 or more minutes before the walk breaks. But I'm having so much fun!

Lisa

[lisaf]

Run clinic was hard! We ran in the snow...uphill on the way back. I also paid dearly for the two glasses of white wine I had on Sunday night, not to mention my apparently overly prideful statements yesterday! For anyone who doesn't know, avoid alcohol the day before a cardio workout...makes you sluggish! I felt like I was running through the water! Heavy legs etc.

Did penance on the treadmill ... BFL cardio but did 5 intervals instead of 4 for a total of 23 minutes. Felt good though my knees are mad at me at the moment. I don't think I'm running enough so I've got to get back to it. I've set my sights on a St. Patrick's Day 5k in March...and a 10k at the National Capital Race Weekend in May. There is a 10k run clinic starting in March that ends just in time for the race.

Lisa

[lisaf]

Upper body workout

Chest
Bench press:
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Pec deck flies
12 reps, 15 lbs (ouch!)

Shoulder press:
12 reps, 5x2 lbs
10 reps, 8x2 lbs
8 reps, 10x2 lbs
6 reps, 12x2 lbs
12 reps, 10x2 lbs
Front raise
12 reps, 10x2 lbs

Triceps
Nosebreakers
12 reps, 12 lb bar
10 reps, 12 lb bar
8 reps, 15 lb bar
6 reps, 18 lb bar
12 reps, 18 lb bar
Bench dips, legs at 45 degree angle
8 reps

Biceps
Curls:
12 reps, 12x2 lbs
10 reps, 15x2 lbs
5 reps, 20x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Hammer curls
12 reps, 10x2 lbs

Back
Seated row
12 reps, level 5
10 reps, level 6
8 reps, level 7
6 reps, level 8
12 reps, level 7
Lat pulldown
12 reps, 35 lbs

[lisaf]

Didn't get to the gym for my cardio this a.m. so I headed out a little after 1 p.m. for a quick 1/2 hour run around my office complex. Fortunately, my office is part of a campus right near the Ottawa River so its quite pretty, though very slushy and a bit slippery in spots. I'm happy to be heading to the doctors this afternoon as my knees were giving me quite a bit of trouble!

Lisa

[lisaf]

Well, my dr has diagnosed patello-femoral syndrome...ick! Off to see the sports med people next I guess. Just hoping it isn't too hard to fix...i.e. a knee brace rather than months of physio would be nice.

Did LBWO anyway...

Leg extensions, hamstring curls, calf raises.

Lisa

[lisaf]

Stats from before BFL week 1:

Weight 156.5
Upper arm: R:11 3/4" L: 11 5/8"
Chest: 36.5
Bust: 38 1/4
Waist: 31.5
Hips: 39 3/4
Thighs: R: 23 L: 23
Calves: R: 15 1/4 L: 15 3/8
%body fat 26.6% (ugh!)
LBM: 114 lbs
Fat mass: 41.3 lbs

Stats after Week 4:

Weight: 152
Upper arm: R:12 1/4" L: 12 1/4"
Chest: 35.5
Bust: 38
Waist: 30 3/8
Hips: 38 1/4
Thighs: R: 22 5/8 L: 22 5/8
Calves: R: 15 1/4 L: 15 1/4
%body fat 24.2% (ugh!)
LBM: 115.2 lbs
Fat mass: 36.8 lbs

So basically I've lost 4 lbs of fat and gained a pound of lean mass - apparently all in my biceps!

[lisaf]

UBWO

Bench press
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Incline press
12 reps, 15x2 lbs (10!)

Lateral raise
12 reps, 8x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 12x2 lbs
12 reps, 10x2 lbs
Shoulder press
12 reps, 10x2 lbs

Seated row
12 reps, level 5
10 reps, level 6
8 reps, level 7
6 reps, level 7
12 reps, level 7
Bent over row
10 reps, 15 lbs

Bench dips
12 reps, legs at 90 degrees
10 reps, 45 degrees
8 reps, straight
6 reps, straight
12 reps, 45 degrees
Nosebreakers
12 reps, 18 lbs

Curls
12 reps, 10x2 lbs
10 reps, 12x2 lbs
8 reps, 15x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Incline press
8 reps, 10x2 lbs

[lisaf]

Had a great run clinic tonight...we did 3 min run, 1 minute walk. I actually like the longer run time, it seams to make the 20 minutes go by faster.

20 minute aerobic solution tomorrow...not sure if it'll be treadmill, stair or bike...

[lisaf]

Opted for the stair and had a great workout...knees didn't bother me a bit! I'm off to the Sports Medicine people on Thursday to see what they have to say about my mis-aligned legs.

Weight back down to 150 after hovering around 152 for a few days - probably due to overindulgences on Friday night.

Lisa

[lisaf]

Lower body workout today:

Squats
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 15x2 lbs
Leg extensions
12 reps, 50 lbs (burning!)
Keeping my squats shallow to avoid knee stuff. Also found that slightly turning out my feet (more like a plie) works too.

Standing curls (didn't like these on the machine so I won't do em again)
12 reps, Level 2
10 reps, 3
8 reps, 4
6 reps, 4
12 reps, 3
Deadlifts
12 reps, 25x2 lbs

Raises
12 reps, 2 plates (don't know weight)
10 reps, 3
8 reps, 4
6 reps, 5
12 reps, 5
Angled raise
12 reps, 25x2 lbs (really felt these today)

Lisa

[lisaf]

20 min aerobic solution on stairclimber.

Lisa

[lisaf]

Did a ten minute fast run on the treadmill and then had a great upper body workout. If you haven't tried Arnold presses for shoulders then do...they hurt!

Lisa

[lisaf]

Okay - I admit to being something of a BFL "cheat" - I don't do my Day 6 cardio. Its true...I admit it. However, today, as I did last week, found me dancing around my living room tonight. I've decided that I've also been neglecting stretching, so I did a full stretch...almost as strenuous as when I used to do gymnastics and ballet. I'm amazed by how much flexibility I've retained! My back is nowhere near as "bendy" as it used to be, but I can still do a pretty decent bridge. I can also still do the splits all three ways. I'm going to try to do some stretching every day to see if I can make some progress. I can't get to yoga, this will have to be my second best!

Lisa

[lisaf]

I've decided a one-hour walk in the snow is gym log-worthy. What a workout for calves!

Lisa

[lisaf]

Skipped LBWO today and will do it tomorrow - had to carry a no-bake cheesecake into work this morning for a Health Committee dinner -- somewhat ironic since its LOADED with fat!

Run clinic tonight - did four 4-minute runs with 1 minute walks in between. Felt great, even though it was "minus something insane" with the windchill!

Lisa

[lisaf]

Both kids home with fevers of 103 and up! DH couldn't take the day off...so no workout for me today :(

[lisaf]

Well - having missed my workouts on Monday AND Tuesday...had a big make-up day and did an UBWO superset with my LBWO, followed by a twenty minute run on the treadmill. Felt awesome, but HUNGRY all afternoon!

Lisa

[lisaf]

Great cardio...treadmill run at 10% incline. Did 2 five minute sets with one minute rest in between, then ran a full 14 minutes. Did some abs too.

Lisa

[lisaf]

Wonderful, great workout today. Much needed might I add. I did my LBWO and superset quads and hams with the biceps and triceps I missed on Wednesday. Very jiggly legs. Also had a really great stretch afterwards...and some guy tried to pick me up! Feel slightly threatened by that, not interested in him at all, but it was nice to be noticed.

Lisa

[lisaf]

Nice evening at home with kids in bed. Full stretch and some ab work from a magazine I picked up yesterday...let's see if I can make em burn!

Lisa

[lisaf]

Day off! :clap:

Lisa

[lisaf]

Day 42 - halfway there!!!

UBWO was awesome this morning...still shaking. Have run clinic tonight. Then tomorrow will be a bit wierd. I'm going to do my cardio and LBWO because Wednesday will be a write-off since I'm flying to Florida that day.

Lisa

[lisaf]

Day 43 - BFL

Should have been cardio but since I'm leaving on my holiday tomorrow, I'm rolling two days into one. I did LBWO this a.m. and willhead over to the gym around 3 for my cardio!

[lisaf]

I did go back tothe gym and ran for 20 minutes onthe treadmill 10% incline.

Also did abs and a full stretch.

Off to Florida...may be able to log on from time to time. Otherwise, I hope to have a LOT of stuff to put in here when I'm back!

Lisa

[lisaf]

Florida was fabulous - I even managed most of my workouts - all of my weight training! Got to run outside in shorts!

Stuck pretty well to the program though I didn't necessarily do the workouts on the prescribed days and I missed yesterday's LBWO...tomorrow I will superset my LB and UB WO's which means I get a nice long gym session tomorrow afternoon!

Seem to have gained a bit -- not surprised since I ate a lot more than usual -- but mostly stuck to plan with only one break when we had Chinese my last night there. Also expecting TOM any day now so that could account for those 4 extra pounds. Oh well...it'll melt away fast enough. I do feel like I've been losing and regaining the same 2-5 pounds for the last little while and I'll be doing my measurements tonight to see where I'm at after 8 weeks of BFL.

Lisa

[lisaf]

Huge enormous, gigantic workout -- did both upper and lower body in supersets. Took over an hour but I really felt everything! Hamstrings got particularly hit so we'll see how sore I am tomorrow. Feel much more back on track now!

Lisa

[lisaf]

Ran 6 minute intervals, 4 times with 1-minute walk breaks in between.

L.

[lisaf]

Week 9!!!! I can't believe I'm so close to the end...the time has flown by! I'll have to decide what to do next now!

Today was UBWO...not bad but I think that the lateral raises messed with my neck, its very sore now! I'll have to be more careful with form I think.

Incline dumbbell press
12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 25 lbs
12 x 20 lbs
Bench flies
12 x 12 lbs

Lateral raises
12 x 8 lbs
10 x 10 lbs
8 x 10 lbs
6 x 12 lbs
12 x 10 lbs
Front raises (alternating)
12 x 10 lbs

Seated row (machine)
12 x Level 6
10 x 7
8 x 8
6 x 8
12 x 7
Lat pulldowns
12 x 35 lbs

Arm extensions
12 x 12 lbs
10 x 15 lbs
8 x 20 lbs
6 x 25 lbs
12 x 20 lbs
Bench dips
12 with legs at 45 degrees

Bicep curls
12 x 10 lbs
10 x 12 lbs
8 x 12 lbs
6 x 12 lbs
12 x 10 lbs
Hammer curls
12 x 10 lbs

Tonight I have my run clinic so no cardio tomorrow...

L.

[lisaf]

I was on course today so I couldn't get to the gym, but had a good run last night. 2x8minutes w/ a one minute walk break. I could run another 8 for three intervals and will try to do that for my cardio on Thursday.

Lisa

[lisaf]

LBWO -

Squats
12 ~ 15x2 lbs
10 ~ 20x2 lbs
8 ~ 25x2 lbs
6 ~ 25x2 lbs
12 ~ 20x2 lbs
Leg extensions - 15 ~ 55 lbs
What's failure for quads...I only ask because I never fail, but I stop cause I can't stand the burn!

Superset squats with calves:
Machine raise (sorry I don't know pounds, only level number)
12~ level 4
10~ 5
8~6
6~7
12~8
Angled calf raise
12 ~ 30x2 lbs

Hamstrings
12~15 lbs
10~ 20 lbs
8 ~ 25 lbs
6~ 25 lbs
12 ~ 20 lbs
Deadlifts
15 ~ 30x2 lbs

All in all a good workout.

Lisa

[lisaf]

Treadmill run - 3 x 8 minute intervals w/ 1 minute walk in between.

Lisa

[lisaf]

BFL - Day 61, LBWO

Bench press
12 reps 15x2 lbs
10 reps 20x2 lbs
8 reps 25x2 lbs
6 reps 25x2 lbs
12 reps 20x2 lbs
Incline press
12 reps 20x2 lbs

Arnold press
12 reps 8x2 lbs
10 reps 10x2 lbs
8 reps 12x2 lbs
6 reps 12x2 lbs
12 reps 12x2 lbs
Rear delt raise
20 reps 12x2 lbs (increase to 15 lbs!)

Seated row
12 reps level 6
10 reps L7
8 reps L8
6 reps L8
12 reps L7
Lat pulldowns
12 reps 30 lbs

Overhead extensions
12 reps 12 lbs
10 reps 15 lbs
8 reps 20 lbs
6 reps 25 lbs
12 reps 25 lbs
Bench dips
12 reps 45 degrees

Hammer curls
12 reps 10x2 lbs
10 reps 12x2 lbs
8 reps 15x2 lbs
6 reps 15x2 lbs
12 reps 12x2 lbs
Incline press
12 reps 12x2 lbs

[lisaf]

Danced like a fiend until 3:00 a.m. - does this count? Drank too much to run today. Running on 2 hours of sleep probably isn't a good idea anyway!

Lisa

[lisaf]

LBWO:

Leg extensions
12 reps, 40 lbs
10 reps, 45 lbs
8 reps, 50 lbs
6 reps, 55 lbs
12 reps, 50 lbs
Squats
12 reps, 20x2 lbs

Hamstring curls
12 reps, 15 lbs
10 reps, 20 lbs
8 reps, 25 lbs
6 reps, 30 lbs
12 reps, 25 lbs
Deadlifts
12 reps, 30x2 lbs

Machine raise
12 reps, Level 4
10 reps, L5
8 reps, L6
6 reps, L7
12 reps, L8
Angled raise
12 reps, 30x2 lbs (actually got to failure!!!!)

Abs x 2
15 crunches
15 hip raises
15 v-sits
20 obliques (10 each side)

Felt really great to be at the gym this morning. I think I need new workout wear...getting tired of my standard black shorts and oversized T-shirt!

Lisa

[Natrushka]

Remember those lycra/cotton short & top sets we saw at cotton ginny? Well the last time I was there they were 4.99$ each (down from 19 and 29$!). They look great on btw - yes I bought a set ;)

Nat

[lisaf]

Thanks! I'll stop by on my way home from run clinic tonight!

[lisaf]

Thanks Nat - picked up two pairs of shorts! See you tonight.

7:30 a.m. - 30 min cardio stairclimber - level 5, strength training intervals.

Lisa

[lisaf]

Decline press
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 25x2 lbs (10!) (can't believe it!!)
Incline flies
12 reps, 12x2 lbs

Arnold press
12 reps, 10x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs (10)
Front raise
12 reps, 8x2 lbs (9)

Seated row
12 reps, Level 6
10 reps, Level 7
8 reps, Level 8
6 reps, Level 8
12 reps, Level 8
Lat pull downs
12 reps, 35 lbs (I think I could go up 5 lbs here)

Nosebreakers
12 reps, 12 lbs
10 reps, 15 lbs
8 reps, 18 lbs
6 reps, 20 lbs
12 reps, 20 lbs
Overhead extensions
8 reps, 25 lbs (10!)

Concentration curls
12 reps, 8 lbs
10 reps, 10 lbs
8 reps, 12 lbs
6 reps, 15 lbs
12 reps, 12 lbs
Hammer curls
12 reps, 12x2 lbs (10)

[lisaf]

Sore from those chest presses yesterday!

Had a good run this a.m. - outside (brrrr!) 10 min intervals x 2 with one minute walk. Its amazing how far you can run in 10 minutes!!!

Lisa

[lisaf]

Day 68

Lower body workout

Leg extensions
12 reps, 40 lbs
10 reps, 45 lbs
8 reps, 55 lbs
6 reps, 60 lbs
12 reps, 55 lbs
Sumo squats
12 reps, 25 lbs

Leg curls
12 reps, 20 lbs
10 reps, 20 lbs
8 reps, 25 lbs
6 reps, 25 lbs
12 reps, 20 lbs
Deadlifts
12 reps, 30 lbs
(superset leg curls with hyperextensions)

Angled calf raise
12 reps, 20 lbs
10 reps, 20 lbs
8 reps, 25 lbs
6 reps, 30 lbs
12 reps, 30 lbs
Machine raise
12 reps, Level 8

Abs: 1x crunch, hip raise

Those sumo squats are great - and my knee didn't protest at all. I definitely won't do them as a full set until after my race though!

Lisa

[lisaf]

Good run - wore shorts! I can't believe how warm it was out. Not going to last unfortunately as its going back down to freezing. Could be worse...I could live in Minnesota right now LOL!

2 x 10 min interval, 1 minute walk in between.

Ran past my soon to be new house!

Lisa

[lisaf]

Due to mad faxing of financial material, I didn't go to the gym this morning but I did have a 20 minute run this evening at run clinic. Race is in 5 days!

Lisa

[lisaf]

Wow! Only two weeks to go! Had a very good upper body workout this am though my muscles felt tired today. I think this may be because I ran last night and didn't have 24 hours to recover.

Lisa

[shawj11]

Hi Lisa.
I just wanted to introduce myself. I've been chatting with Nat since joining the site. I am going to be starting BFL and Nat recommended that I check out your journal. WOW! Your results have been amazing! You must be soo proud of yourself!
Congratulations!

:wave:

:thup:

[lisaf]

No workout today...I've been on such an emotional rollercoaster for the last two weeks. I think this morning, the ole bod just said "ENOUGH!!" and my brain cooperated by forgetting to put my sneakers in my gym bag. I figured the fact that I wasn't that disappointed when I got to the gym was a sign that a long shower was in order. I'm still tired and will probably take a day off next week to get my head straightened around the next few months and figure out what I can handle and what I can't.

Still really looking forward to my race on Saturday...I can't wait to find out what its like! My goal is just to finish and establish a benchmark time for other races this summer. I'll be running the National Capital race weekend 5k in May.

As for after BFL, I've decided to take a two week break (not sure about running...probably still do that) from weights. After that, I'm going to do some strict upper body focus i.e. a three day split (Chest/back, shoulders/abs, biceps/triceps) and let the running take care of maintaining my lower body mass. There are a few reasons for this - the first is that I find my quads are really bulking up more than I like. The second is that I want to build some upper body and I need to be more focussed on those parts as I think I have a harder time building muscle in that area.

Jennifer - thanks for dropping by! BFL is a great program! I can't say I've been "perfect" i.e. never missing a workout so my results probably aren't what they could have been. I haven't missed any weight training sessions, but I haven't been consistent with cardio because I was also training for a 5k. But I'm thrilled to have stuck with it... 12 weeks is a long time to do one thing and I feel a great deal of pride at having accomplished it! I can't wait to read your journal to see how you are doing! Once you get going, it really has its own momentum!

[shawj11]

Lisa,
Thanks for the welcome and encouraging words. I have been doing atkins for a bit over a month now and have not seen any results. I haven't eaten any bad carbs etc..i dont quite know what i did wrong. Anyway, im not much of a fan of having so much time pass by with no rewards so i officially called it quits today. I had some protein shakes and a protein bar today. I know those aren't highly looked upon, but that is where i have had the best results in the past and i was at a loss. (Plus I love them! and they are soo darn convenient!) I have begun re-reading BFL and plan on starting this weekend. I notice that none of you girls mention the use of shakes and bars.
I'm hoping you have a food journal that I can check out...i'm going to go look.
I hear what you are saying about bulking up in areas you don't want to..I was doing my cardio on the treadmill and elliptical and had it set on the highest incline. Much to my dismay, I was building muscle in places I didnt want it and instead of my pants getting looser, they were getting tighter! Ugh!
Anyway, I look forward to reading your journal each day. Keep up the good work and thanks for the motivation/inspiration!
Jenn :wave:

[lisaf]

Hi Jenn - I do log my food in my journal in the K-L section. I don't usually have premade shakes...but do add protein powder to my breakfast (yogurt, ricotta, flax cereal) ... I occasionally have an Atkins bar for convenience but not everyday. I can become very easily attached to foods that are sweetened (artificially or otherwise) and need to be careful or I find myself eating all kinds of carby things.

Had a pretty good upper body workout today - felt a bit weaker than on Tuesday so hit my 10's earlier.

Incline Press
12 reps, 15x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Incline flies
9 reps, 12x2 lbs

Arnold press
12 reps, 10x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Delt raise
12 reps, 15x2 lbs

Seated row
12 reps, Level 6
10 reps, 7
8 reps, 8
6 reps, 8
12 reps, 7
Lat pulldown
12 reps, 40 lbs

Bench dips
12 reps, knees bent (90 degrees)
10 reps, knees bent (45 degrees)
8 reps, straight leg
6 reps, straight leg
12 reps, straight leg
Overhead extensions (both arms)
7 reps, 25 lbs

Curls
12 reps, 10x2 lbs
10 reps, 12x2 lbs
8 reps, 15x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Concentration curls
12 reps, 10x2 lbs

[lisaf]

Ran the 5k this morning as part of the annual St. Patrick's day race in 32:50! A whole lot faster than I thought I could. I picked up speed at the end and had to go up this absolutely brutal hill. As I passed these 2 women (before thehill) one of the said to her friend "yeah, but how's she gonna make it up that hill" -- I should have thanked her for the motivation!

Lisa

[lisaf]

Had an awesome LBWO this a.m. -- though legs still a bit fatigued from Saturday run.

Quads
Sumo Squats
12 reps, 20 lb dumbell
10 reps, 25 lbs
8 reps, 30 lbs
6 reps, 35 lbs
12 reps, 30 lbs
Leg extensions
12 reps, 60 burning lbs!

Hamstrings
Deadlifts
12 reps, 20x2 lbs
10 reps, 25x2 lbs
8 reps, 25x2 lbs
6 reps, 30x2 lbs
12 reps, 25x2 lbs
Hamstring curls
8 reps, 20 lbs

Calves
Machine raise
12 reps, Level 7
10 reps, 8
8 reps, 9
6 reps, 10 (heavy - hard on the shoulders)
12 reps, 9
Angled raise
12 reps, 2x30 lbs

[shawj11]

Lisa,
Just wanted to say congrats on the success of your run. That's awesome!
And WOW....you are really going to town with those weights! Great Job.....How does it feel to be 100% at goal!?!?!?!

Kudos! You made it!

:cheer: :cheer: :cheer: :cheer: :cheer: :cheer:

[lisaf]

Thanks! Feels great! ...and wierd, in a good way!

My day turned into a wild workout day. Our servers at work went down so my friend and I headed to the gym in the afternoon. I figured I'd do some abs (which I've been neglecting) and stretch while she did her cardio. When I was done she still had almost a 1/2 hour to go so I hopped on the stairclimber for 30 minutes. Then I had my last running clinic tonight and we ran 3k non-stop.

I'm gonna sleep well tonight!!!!

[lisaf]

20MAS on the stationary bike --

So much more satisfying to type in all those reps and weights...

Lisa

[shawj11]

Lisa,
LMAO...I know exactly what you mean...when I posted in my gym log yesterday with all my lifting..it felt awesome..now today I have to just go and enter my cardio..its seems soo minimal in comparison..although we both know its essential!

Im looking forward to lifting again tomorrow and posting!

Keep up the good work! Your awesome!

:D

[lisaf]

Last UBWO!!! Day 80 of 84...Barring some horrible incident involving large quantities of snow in MARCH, it looks like I'm gonna make it...wait that's already happened and I'm still here!

Chest
Bench press
12 reps, 15x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Bench flies
10 reps, 10x2 lbs

Shoulders
Shoulder press
12 reps, 10x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Front raise
12 reps, 12x2 lbs

Back
Lat pulldowns
12 reps, 30 lbs
10 reps, 35 lbs
8 reps, 40 lbs
6 reps, 45 lbs
12 reps, 40 lbs
Seated Row
12 reps, Level 8 (heavy!)

Triceps
Overhead extensions (both arms at once)
12 reps, 15 lbs
10 reps, 20 lbs
8 reps, 25 lbs
6 reps, 30 lbs
12 reps, 25 lbs
Bench dips
8 reps, straight legs

Biceps
Curls
12 reps, 10x2 lbs
10 reps, 12x2 lbs
8 reps, 15x2 lbs
4 reps, 20x2 lbs (wow!)
12 reps, 12x2 lbs
Hammer curls
12 reps, 12x2 lbs

Lisa

[razzle]

lisa, a