UBWO - 60 minutes empty stomach

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

fly:
6 x 34 lbs / 7 x 30 lbs

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

Side raises
16 x 14 lbs

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

Pull overs
12 x 27 lbs

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

bench dips
12 x 0

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

Preacher curls
12 x 15 lbs

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

Nat

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

Boy do my triceps hurt today!!! OUCHIES

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

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

Nat

For C2 I have come up with the following goals:

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

Nat

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

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

Lunges:
12 x 40 lbs (10)

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

Hamstring Curls:
16 x 70 lbs (10)

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

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

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

Nat

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

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

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

Active stretching

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

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


N

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

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

fly:
13 x 30 lbs

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

Side raises
15 x 14 lbs

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

Pull overs
12 x 20 lbs

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

bench dips
12 x 0

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

Concentration curls
13 x 15 lbs

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

Nat

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

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

All done 2x
Stretching.

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

Nat

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

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

Back tomorrow with the first workout of week 2!

Nat

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

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

Lunges:
12 x 40 lbs (10)

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

Hamstring Curls:
16 x 80 lbs (10)

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

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

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

bye-bye hips!

Congrats on your inches whoosh!

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

Lisa

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

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

All done 2x
Active stretching.

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

Nat

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

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

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

Sue

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

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

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

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

fly:
13 x 30 lbs

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

Side raises
14 x 14 lbs

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

Pull overs
12 x 27 lbs

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

bench dips
12 x 0

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

Concentration curls
13 x 15 lbs

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

N