Alex's Log

[Alex]

today is my fourth day on BFL, and i decided i should start a log of my process. :)

Today was lower body.

QUADS:
Dumbell Squats
12 reps x 10 lbs dumbell (5 lbs on each shoulder)
10 x 16
8 x 20 (used barbell)
6 x 25
12 x 25
12 x 20 (used barbell)

I'm not sure what the difference is between using a barbell and using a dumbell, so i used them interchangable throughout my workout. I really would like to find another excercise to work my quads, but the only two in the book that don't require a machine are the dumbell squat and the barbell squat. But like i said, i'm not sure the difference between the two.

Hamstring:
Dumbell lunges
12 x 10
10 x 16
8 x 20 (barbell)
6 x 25
12 x 25
Straight Leg Deadlift
12 x 20

Calves:
Angled Calf Raise
12 x 10
10 x 16
8 x 20
6 x 25
12 x 25
One-Leg Calf Raises
12 x 15

Abs
Decline Sit-ups
12
10
8
6
12
Crunches
12

[Alex]

The lower body routine is different for me. I was tired, but my muscles never 'burned' like they do when i work my arms. I guess that's because the muscle groups are so much larger (?)

Also, i often wonder if i have the correct form. I've seen the pictures and i've watched them be done, but it's still hard to evaluate myself. Like i said, my muscles never burned even though i was tired... so i worry that i'm not acuratly reaching the muscles i want to.

Overall i think this would be so much easier in a gym so i could use the different equipment. I got so tired of Lunges and Squats :)

[Natrushka]

Alex, the problem with the lower body is that they are muscle groups that get worked every day - especially the calves. I can hardly ever make mine burn. But give it a day - you may be feeling them then.

Do you have a mirror you can use to check for correct form? I found this helped me - specially with upper body.

Hint: if you bend your knees 30 degrees when doing the calf raises you isolate the muscle and will feel the results that much more.

Nat

[Alex]

Today is my Cardio day.

When i crawled out of bed this morning, i was pleasantly suprised that my legs were a little sore :) I haven't been sore all week, so i thought maybe i wasn't working hard enough or wasn't doing the moves properly. But this morning i definitly felt my legs after yesterdays LB workout.

So i had a few seconds of excitment, but then it faded when i remembered i had to go run :) My legs were slightly uncomfortable when i first started, but they felt fine once i got into it.

My arms never had any discomfort this week after my UP workout on Tuesday, so tomorrow i'm really going to try to bring it up a notch.

Cardio:
25 min on Treadmill
3 min warm-up/stretch
20 min. BLF routine
1st cycle i run and try to gauge my levels... since i'm new and don't really know how to measure my intensity levels yet, i usually base them on the speed level. So for my first cycle i try to figure out which speed is which intensity for me.
2nd cycle i bring up the incline and keep the same speeds i had for the first cycle
3rd cycle - i bring up the incline another notch and keep the same speeds as original (I usually start at a speed and then increase it by .5 or 1.0 for the next intensity level)
4th cycle - take out all incline but increase the speed. (if i originally started at 5.5, then i start it at 6.5 and continue to increase it for intensity)
2 min cool-down and stretch.

The book doesn't require warm-ups or cool-downs, and that blows my mind. I didn't warm up or stretch yesterday when i did lowerbody, and i'm pretty sure that's part of the reason i'm sore today. Waking up my thighs by doing dumbell squats really doesn't make them happy :)

[Alex]

Natrushka~

Thanks for the suggestions on the calves. They're the only muscles that aren't sore at all today. I'll definitly try the 30 degree bend next time.

And i work out in my room with no mirrors. I'm going to try to get one though :) I'm really worried about my squats and lunges.

Thanks again!