BFL Newbie

[Sadai]

Hi BFLifers
Just stopped in to say hello........ :wave:
I will be starting my workout with BFL tomorrow.. I have my schedule taped to the fridge.. my Gazelle is set up in the living room, my bench is built and my weights are piled beside it with my BFL Book and my workout sheet.. My living room is starting to resemble a gym. lol

I sure hope I am ready for this.... :rolleyes:

[Sadai]

Day 1 BFL Monday
My first day and it took exactly 1 hour... I am sure that will improve in time. I had to read (again) how to do each exercise as I went thru my planned workout. Here are the exercises I chose to do. Any advice, comments or tips are much appreciated.

Upper Body Workout

Bench Press - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Flyes - 12/5lb's

Dumbbell Press- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
SideRaises-12/5lb's

One Arm Row - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Dumbbell Extension- 12/5lb's

Pullovers - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Bench Dip - 12/5lb's

Incline Dumbbell - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/5lb's
Seated Dumbbell Curl - 12/5lb's

Note: I was getting pretty shaky towards the end and my arms feel like rubber making it hard to type... lol Good sign I hope!!!! :yay:

[Trainerdan]

The exercise selection looks good to me Sadai ... I am not a BFLer, but I am a personal trainer and a few of my clients trained BFL style so I am familiar ...

One question: I had always thought that on your 2nd 12 rep set on each exercise 12-10-8-6-12, that you were supposed to use the weight you used on your 10 rep set?

Maybe I am wrong, but that is what I did to my clients. Maybe I was punishing them unneccesarily ... :)

[officerjqg]

If this is true I would like to know. I dont think the book specified.



James

[Trainerdan]

If not, it is a sure-fire way to make sure that you hit your "10"'s .. :devil: .

[Natrushka]

Originally posted by Trainerdan
If not, it is a sure-fire way to make sure that you hit your "10"'s .. :devil: .

Exactly. It is all about hitting that 10. However, the first few workouts are usually tests / trials to see just what you should be lifting in your sets. Remember the 10 comes on the second exercise for that muscle group - the last set of 12 should not be to failure.

Nat

[tamarian]

Originally posted by Trainerdan
One question: I had always thought that on your 2nd 12 rep set on each exercise 12-10-8-6-12, that you were supposed to use the weight you used on your 10 rep set?


Looks to me like it's the 3rd set, which has 8 reps, just by looking at the sample logs.

Wa'il

[Sadai]

oops

[Sadai]

Day 2 BFL Tuesday
Thanks for the imput on the weight required for the 12's. I hadn't noted that., but in all honesty I am not sure if I can do that to start... I had the shakes pretty bad by the 12's using the 5lb so maybe I should stick to that weight for at least a week. What do you think??? :confused:
Today was my aerobic and I am using the Gazelle in place of a treadmill, it is hard to monitor my efforts, so I am trying to develop a feel for it.. I did work up a sweat and my arms are quite stiff today.

Aerobic Activity 20 minutes - Gazelle

This is pretty easy, considering... :D

[officerjqg]

Perhaps someone could clarrify "hitting your tens" cause I guess I dindnt get it. I know what I think it means but I want to hear whot yall think / know it means


James

[Natrushka]

Hitting your 10s means you've reached the point where you could not possibly do another rep (w/o breaking form) if your life depended on it - it is literally working to failure, while still maintaining good form.

HTH
Nat

[officerjqg]

OK that what I thought, the number 10 could be confusing.

[Sadai]

Day 3 BFL Wednesday

Lower Body Workout

Dumbbell Squats- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Barbell Squats Future - I do not have a barbell yet and this is the only other exercise that does not require special gym equipment..

StraightLeg Deadlifts- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Dumbbell Lunges-12/8lb's

Angled Calf Raises- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
OneLegRaises- 12/8lb's

Floor Crunches - 12 - 10 - 8 - 6 - 12
BentKnee Raises - 12

I changed my last 12's to 8lb as noted..

[Sadai]

Day 4 BFL Thursday

Aerobic Activity 20 minutes - Gazelle

[Trainerdan]

Until you get your barbell, try doing side step lunges ... basically a lunge by stepping out to the side ... starting with legs together, move one leg out to the side (basically opening up your stance to outside of shoulder width) and then performing a 1/4 squat and go back to the start position. Repeat all reps for left leg, then all reps for right leg.

just a thought ...


Either that or static wall squats ... :devil:

[Sadai]

Thanks Trainerdan that is exactly what I was looking for.... also How do I do the static wall squats..

[bsayne]

I will let Trainer Dan answer the how to question as I am on week 2 only...

Personally though, I used it as a holding pattern, against the wall legs parallel to the floor... for as long as I could hold the position increasing with each rep for a little longer..trying to hit the intensity level required....then did reverse lunges for second 12...not ready for wt on those yet...still working on form and balance...reverse lunges have seemed to help correct most form problems though.

Re: the second set of 12 wt issue; It doesn't seem like a set rule to me as on demo sheets pgs 73 & 77 show it depends on what the second set exercise is and that you are able to perform it with correct form to a level 10 and not to failure, so that is purely a personal level the way I read it...

Best of luck! Will check back and see how you are doing...are you hungry yet...I hadn't felt this hungry thanks to ketosis for a long time! Luckily food is not that far away at 6 meals!

Beth

[Sadai]

Day 5 BFL Friday

Upper Body Workout

Bench Press - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Flyes - 12/8lb's

Dumbbell Press- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
SideRaises-12/8lb's

One Arm Row - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8b's
Dumbbell Extension- 12/8lb's

Pullovers - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Bench Dip - 12/8lb's

Incline Dumbbell - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Seated Dumbbell Curl - 12/8lb's


Feeling better!!! :thup:

Thanks for the help Beth... and as of today I am no longer in Ketosis. I had upped my carbs to 30-40 per day... what are you at?? I am hungry today, but normally not.. as a result I plan to go back down to 20 again and slowly work up.. starting tomorrow.

[Marlaine]

Hi there.....

Looks like you started the same day as Ruth and I!! Congrats on getting started on BFL. I really enjoyed my first week and am feeling very self satisfied to have done it! I'm sure you feel great too! I really appreciate that you post all of the details of your workouts. I plan to get to doing that myself soon.

Will be fun to follow your progress along with the rest of us!

Marlaine

[Sadai]

Day 8 BFL Monday

Lower Body Workout

Dumbbell Squats- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Barbell Squats Future - I do not have a barbell yet and this is the only other exercise that does not require special gym equipment..

StraightLeg Deadlifts- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Dumbbell Lunges-12/8lb's

Angled Calf Raises- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
OneLegRaises- 12/8lb's

Floor Crunches - 12 - 10 - 8 - 6 - 12
BentKnee Raises - 12


Thanks for stopping by Marlaine.. Nice to meet others who have just started.. So far I am really likeing the program as it is pretty easy and has such great results, hopefully I will be one of them.. :thup:

[Sadai]

Day 10 BFL Wednesday

Upper Body Workout

Chest:
Dumbbell Flyes - 12/5lb's - 10/8lb's - 8/10lb's - 4/12lb's - 12/5lb's
Chest / Incline - 12/5lb's

Shoulders:
Seated Dumbbell Press- 12/5lb's - 10/8lb's - 8/10lb's - 4/12lb's - 12/8lb's
SideRaises-12/5lb's

Back:
One Arm Row - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8b's
Dumbbell Pullovers - 12/8lb's

Triceps:
Dumbbell Extensions - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Lying Dumbbell Extensions - 12/8lb's

Biceps:
Incline Dumbbell - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Seated Dumbbell Curl - 12/8lb's

My weights are too heavy I am thinking as my arms are still shaking from the reps..... I could not complete the final 6's with the 12 lb's weights and had to stop... Do the shakes ever stop?k, or is that typical??

I am also wondering what the dif is between doing the exercises on an incline or lying flat???

[Marlaine]

Originally posted by Sadai
I am also wondering what the dif is between doing the exercises on an incline or lying flat???

Hi there.....

Check out this website (recommended by Nat):

http://www.exrx.net/Lists/Directory.html

They show little animated versions of all of the exercises and explain the muscles that are targeted by each exercise! I found tons of great info there!

Marlaine

[bsayne]

Glad you are still doing great!

I get the shakes too and was reminded by Nat that it is crucial to get that protein shake in within the 45 min window of completing your lifting!! I add my flax and L-glutamine to both my am and pm 5 gm and up it to 10 at pm if really sore!

My carbs are in the 25-35 range so far and your right I am hungry but feel like I am eating alot and at the same time am pushing to get the calorie needs in! Water push is real big too!

Have a great Friday workout!

Bsayne

[fern2340]

Hey Sadai!
Looks like you are doing GREAT with BFL. It is wonderful when you find something that you like and that works for you! Keep up the good work! I was wondering if you would mind if I moved most of this thread to the gym log section of the exercise forum. That is where members track their daily routines. Let me know.

Linda

[Sadai]

I haven't posted for a few days as I haven't done the BFL due to the renovations that were happening in my Unit!! I did alot of steady exercise when emptying and restocking my kitchen... so hopefully that helped!! I also started back at my lower weights of 5lb's, I need to work up, as I hurt my shoulder and its giving me trouble!!!! It bothered me all night.. so any suggestions to help fix this is much appreciated. :)

BFL Monday Day 15

Upper Body Workout

Bench Press - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Flyes - 12/8lb's

Dumbbell Press- 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
SideRaises-12/8lb's

One Arm Row - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8b's
Dumbbell Extension- 12/8lb's

Pullovers - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Bench Dip - 12/8lb's

Incline Dumbbell - 12/5lb's - 10/8lb's - 8/10lb's - 6/12lb's - 12/8lb's
Seated Dumbbell Curl - 12/8lb's


I was wondering if you would mind if I moved most of this thread to the gym log section of the exercise forum. That is where members track their daily routines. Let me know.

Sure Linda, I have no problem with moving... but if you wouldn't mind, maybe we could move the whole thread so I won't have another thread to look after... LOL Sandi

[Sadai]

As you can see I took a break and gained some "insite" inside :rolleyes: I am going to give this another try, its either this or "the lap band"
I have been trying out the low fat side of life and went crazy with my carb additction.. Regardless I am back an will try again, No lectures please!! I know what I did :bash: