I have been working since the beginning of the year, I have jouned our local YMCA and have been pretty much doing my own thing. I started out concentraiting on cardio. Started with the treadmill and then went to the elliptical trainer (which by the way I really enjoy!). I would do those for at least an hour, five times a week, then if I had time I would do some weight work. After spending some time on this web site and others, I decided that weights were probably as important if not more important than cardio with weight loss. I also learned that I should try to do my workouts on an empty stomach, and also not eat for at least an hour after every workout for maximum benefit (calorie burn) from the workout.

I started reading some of the bfl, and ckd threads on this board. Although I like the idea of ckd, I don't know if I can dedicate enough time to it, so I bought the BFL book by Bill Phillips. Although he seems to advocate a low fat eating regimine, I am going to do this low carb. I also don't have enough time to workout six times a week, so I will do it five times a week, with cardio and weights every day. So I guess in essence, I am still doing my own thing but the way I do the weight training is influenced heavily by Mr. Phillips.

If anyone ever reads this and has suggestions, I would love/welcome the input.

Yesterday was the third time that I have used this workout regimine. I did upper body. I will post the actual exercises and the weight amounts later. Right now I just want to put down how I feel about this so far.

I really like the way I feel when i finish a set and reach my 10 point (the point were you couldn't possibly do one more rep). My particular muscle group is exhausted, but I can feel the blood flowing there and it feels like the muscle is actually getting bigger. When I first read the book, it talks a lot about planning out your workout before you do it, which of course I felt was a waste of time. Now that I have done it a few times, I will be planning before I go to the gym. I don't want to spend anymore time there than I have to, so I think planning will cut that time down a little. I have been doing my cardio after my weight work, 30 min elliptical trainer (HIIT, Level 10 of 20), and feel that I am able to put a good effort in on this as well.

So far so good, hopefullly I will be able to keep this up.

Here is what I did yesterday:

Chest Press (chest) 1 x 12 ~ 37.5lbs
1 x 10 ~ 50lbs
1 x 8 ~ 62.5lbs
1 x 6 ~ 87.5lbs

One minute between each set

Incline Press (to finish chest set) 1 x 12 ~ 50
1 x 9 ~ 40

This set was definately a 10, but I need to reduce the weight on this set all the way around.

seated rows (Lats) 1 x 12 ~ 75, 1 x 10 ~ 87.5, 1 x 8 ~ 100, 1 x 6 ~ 112.5
lat pulldowns 1 x 12 ~ 87.5, 1 x 12 ~ 87.5

This was a ten!

Shoulders-

- Shoulder press 1 x 12 ~ 37.5, 1 x 10 ~ 50, 1 x 8 ~ 62.5, 1 x 6 ~ 62.5
- Lateral raise 1 x 12 ~ 70, 1 x 12 ~ 50

10+, didn't have real good form on the last three or four reps on the lateral raise, pobably should have done both sets at 50lbs.

Biceps

- Arm Curl 1 x 12 ~ 25, 1 x 10 ~ 37.5, 1 x 8 ~ 50, 1 x 6 62.5

- Preacher Curl 1 x 12 ~ 35, 1 x 12 ~ 35

this was a ten!


Triceps

- Arm ext 1 x 12 ~ 30, 1 x 10 ~ 40, 1 x 8 ~ 50, 1 x 6 ~ 60
- Tricep ext 1 x 12 ~ 37.5, 1 x 12 ~ 37.5

This was only a nine, need to add more weight in the middle and on the end.

Back

-one are row 1 x 12 ~ 15, 1 x 10 ~ 25, 1 x 8 ~ 30, 1 x 6 ~ 35
-back extensions 1 x 12 ~100, 1 x 12 ~ 100

this was a 10 as well.

then did 25 mins cardio HIIT on Elliptic trainer, that was a 10 as well.

Lower body and abs

• Hip Abductor (Inside) 1 x 12 ~ 60, 1 x 10 ~ 70, 1 x 8 ~ 80, 1 x 6 ~ 100, 1 x 12 ~ 80, 1 x 12 ~ 80 (this was a 9, need to increase weight on set five and six)
  
• Hip abductor (outside)1 x 12 ~ 60, 1 X 10 ~ 80, 1 x 8 ~ 90, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this group was a 10)
  
• Leg Ext (quad) 1 x 12 ~ 70, 1 x 10 ~ 90, 1 x 8 ~ 100, 1 x 6 ~ 110, 1 x 12 ~ 70, 1 x 12 ~ 70 (this set was a 10)
  
• Leg Curl (hammies)1 x 12 ~ 62.5, 1 x 10 ~ 75, 1 x 8 ~ 87.5, 1 x 6 ~ 100, 1 X 12 ~ 80, 1 x 12 ~ 80 (this set was a ten)
  
• Calf Raise 1 x 12 ~ 140, 1 x 10 ~160, 1 x 8 ~ 180, 1 x 6 ~ 200, 1 x 12 ~ 180, 1 x 12 ~ 180 (this set was a ten)
  
• Abs 3 x 10 side crunch (each side), 3 x 10 crunch (this set was OK)

20 mins on elliptical trainer, HIIT, level 10

Upper Body

Chest Press (chest) 1 x 12 ~ 25lbs
1 x 10 ~ 37.5lbs
1 x 8 ~ 50lbs
1 x 6 ~ 62.5lbs

One minute between each set

Incline Press (to finish chest set) 1 x 12 ~ 50
1 x 12 ~ 40

This set was a 10.

seated rows (Lats) 1 x 12 ~ 75, 1 x 10 ~ 87.5, 1 x 8 ~ 100, 1 x 6 ~ 112.5
lat pulldowns 1 x 12 ~ 87.5, 1 x 12 ~ 87.5

This was a 9, need to add more weight on the row sets.

Shoulders-

- Shoulder press 1 x 12 ~ 25, 1 x 10 ~ 37.5, 1 x 8 ~ 50, 1 x 6 ~ 62.5
- Lateral raise 1 x 12 ~ 50, 1 x 12 ~ 50

10, going to try and up weight on the shoulder press sets

Biceps

- Arm Curl 1 x 12 ~ 37.5, 1 x 10 ~ 50, 1 x 8 ~ 62.5, 1 x 6 62.5

- Preacher Curl 1 x 12 ~ 40, 1 x 12 ~ 40

this was a ten!


Triceps

- Arm ext 1 x 12 ~ 30, 1 x 10 ~ 50, 1 x 8 ~ 70, 1 x 6 ~ 80, 1 x 12 ~ 50, 1 x 12 ~ 50

still not hitting ten here, start at 40 next time, last two sets at 60.

Back

-one are row 1 x 12 ~ 20, 1 x 10 ~ 25, 1 x 8 ~ 30, 1 x 6 ~ 35
-back extensions 1 x 12 ~120, 1 x 12 ~ 120

this was a 10 as well.

then did 25 mins cardio HIIT on Elliptic trainer, that was a 10 as well.

Lower body and abs


Hip Abductor (Inside) 1 x 12 ~ 60, 1 x 10 ~ 70, 1 x 8 ~ 90, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this was a 9, need to increase weight on set one and two)

Hip abductor (outside)1 x 12 ~ 60, 1 X 10 ~ 80, 1 x 8 ~ 90, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this group was a 10)

Leg Ext (quad) 1 x 12 ~ 70, 1 x 10 ~ 90, 1 x 8 ~ 100, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this set was a 10)

Leg Curl (hammies)1 x 12 ~ 62.5, 1 x 10 ~ 75, 1 x 8 ~ 87.5, 1 x 6 ~ 100, 1 X 12 ~ 80, 1 x 12 ~ 80 (this set was a ten)

Calf Raise 1 x 12 ~ 140, 1 x 10 ~160, 1 x 8 ~ 180, 1 x 6 ~ 200, 1 x 12 ~ 180, 1 x 12 ~ 180 (this set was a ten)

Abs 3 x 10 side crunch (each side), 3 x 10 crunch (this set was OK)
Increase sets to 15

20 mins on elliptical trainer, HIIT, level 10

Hi there - you are really doing great with the BFL program! I too am just starting out with it - I am entering week 4. I LOVE the workouts. But in response to your question in the forum, I do get sore now, even though I've been working out steadily with weights since October. I think the pyramid style training and pushing to my absolute maximum for each body part, and changing my workouts around so that I alternate which exercise I do first for the big workout and which one I finish with, and doing different exercises - sometimes machines, sometimes dumbbells, sometimes the cable pulls - this all means that I'm using different muscle arrangements every time. My arms were so fatigued yesterday after my UBW that I could barely lift them to wash my hair in the shower - and I certainly feel my entire upper body today.

Before I started BFL I was starting my workouts with 20 minutes of intense interval training on the elliptical then I would work out only 3 or 4 body parts for about 20 minutes, every day, altenating between upper body and lower body. I find that waiting to do the resistance training every other day therefore giving my body parts a full 4 days between workouts has really helped with my results. I work harder each time even though I thought I was already working hard :-) and it wasn't too tough to add an hour of cardio on a sixth day - I just get up earlier on Saturdays. It's not always possible, I understand, but if you can swing it to do it by the book, at least for the workouts (I am still LCing but have added some fruits, cottage cheese and low GI veggies like sweet potatoes - just a little bit) you might find that you "feel" the program more.

Good luck, whatever you decide - hope this has helped a little :-)

And congratulations on your successes so far!

Laura

Upper Body

Chest Press (chest) 1 x 12 ~ 25lbs
1 x 10 ~ 37.5lbs
1 x 8 ~ 50lbs
1 x 6 ~ 62.5lbs

One minute between each set

Flys (to finish chest set) 1 x 12 ~ 45
1 x 12 ~ 45

This set was a 9, need to increase on the chest press sets.

seated rows (Lats) 1 x 12 ~ 87.5, 1 x 10 ~ 100, 1 x 8 ~ 112.5, 1 x 6 ~ 125
lat pulldowns 1 x 12 ~ 87.5, 1 x 12 ~ 87.5

This was a 10!

Shoulders-

- Shoulder press 1 x 12 ~ 25, 1 x 10 ~ 37.5, 1 x 8 ~ 50, 1 x 6 ~ 62.5
- Lateral raise 1 x 12 ~ 50, 1 x 12 ~ 50

10

Biceps

- Arm Curl 1 x 12 ~ 37.5, 1 x 10 ~ 50, 1 x 8 ~ 57, 1 x 6 62.5

- Preacher Curl 1 x 12 ~ 40, 1 x 12 ~ 40

this was a ten!


Triceps

- Arm ext 1 x 12 ~ 40, 1 x 10 ~ 50, 1 x 8 ~ 70, 1 x 6 ~ 80, 1 x 12 ~ 60, 1 x 12 ~ 60

Still not quite a ten, but close. Next time inc first two sets by 10lbs

Back

-one are row 1 x 12 ~ 20, 1 x 10 ~ 25, 1 x 8 ~ 30, 1 x 6 ~ 35
-back extensions 1 x 12 ~120, 1 x 12 ~ 120

Going to start the one arm rows at 30 and step up by 5 lbs

then did 25 mins cardio HIIT on Elliptic trainer, that was a 10 as well.

Hi Mike,

Your workout almost sound like mine. I just dont write everything out. I am in the process of ready the BFL book and I try to do 1hr on the elliptical trainer at level 17 resistance 10. I then spend 30-45 mins doing upper and lower body work. I need to try some other machines but I can't fit properly on some of the equipment.

Your doing great BTW,...Catch ya later,
Dewi

Lower body and abs


Hip Abductor (Inside) 1 x 12 ~ 70, 1 x 10 ~ 80, 1 x 8 ~ 90, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this was a 9, need to increase weight on set one and two)

Hip abductor (outside)1 x 12 ~ 60, 1 X 10 ~ 80, 1 x 8 ~ 90, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this group was a 10)

Leg Ext (quad) 1 x 12 ~ 70, 1 x 10 ~ 90, 1 x 8 ~ 100, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this set was a 10)

Leg Curl (hammies)1 x 12 ~ 62.5, 1 x 10 ~ 75, 1 x 8 ~ 87.5, 1 x 6 ~ 100, 1 X 12 ~ 87.5, 1 x 12 ~ 87.5 (this set was a ten)

Calf Raise 1 x 12 ~ 140, 1 x 10 ~160, 1 x 8 ~ 180, 1 x 6 ~ 200, 1 x 12 ~ 180, 1 x 12 ~ 180 (this set was a 9)need to increase all sets by 1 plate

Abs 3 x 15 side crunch (each side), 3 x 15 crunch (this set was OK)


20 mins on elliptical trainer, HIIT, level 10

Did things a little different this morning, incorporated some different exercises and change almost all of the big sets to a different exercise. Used some dumbells, on curls, and shoulder lifts. Much different than the machine, can lift much less weight than on the machine. Will see if this changes anything.

chest flys 1 x 12 ~ 27, 1 x 10 ~ 36, 1 x 8 ~ 45, 1 x 6 ~ 57.5
incline press 1 x 24 ~ 40

lat pull downs 1 x 12 ~ 62.5, 1 x 10 ~ 75, 1 x 8 ~ 87.5, 1 x 6 ~ 100
seated row 1 x 24 ~ 112.5

lateral raise 1 x 12 ~ 30, 1 x 10 ~ 40, 1 x 8 ~ 50, 1 x 6 ~ 60
side raises 1 x 24 ~ 15

Preacher Curl 1 x 12 ~ 35, 1 x 10 ~ 40, 1 x 8 ~ 45, 1 x 6 ~ 50
dumbell curl 1 x 24 ~ 20

arm extensions 1 x 12 ~ 50, 1 x 10 ~ 60, 1 x 8 ~ 70, 1 x 6 ~ 80
close grip pulldowns 1 x 24 ~ 70

one arm rows 1 x 12 ~ 30, 1 x 10 ~ 35, 1 x 8 ~ 40, 1 x 6 ~ 45

Couldn't do back extensions, machine was broke

Lower body and abs


Hip Abductor (Inside) 1 x 12 ~ 70, 1 x 10 ~ 80, 1 x 8 ~ 90, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this was a 9, need to increase weight on set one and two)

Hip abductor (outside)1 x 12 ~ 70, 1 X 10 ~ 80, 1 x 8 ~ 90, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 90 (this group was a 10)

Leg Ext (quad) 1 x 12 ~ 80, 1 x 10 ~ 90, 1 x 8 ~ 100, 1 x 6 ~ 110, 1 x 12 ~ 90, 1 x 12 ~ 100 (this set was a 10)

Leg Curl (hammies)1 x 12 ~ 62.5, 1 x 10 ~ 75, 1 x 8 ~ 87.5, 1 x 6 ~ 100, 1 X 12 ~ 87.5, 1 x 12 ~ 87.5 (this set was a ten)

Calf Raise 1 x 12 ~ 160, 1 x 10 ~180, 1 x 8 ~ 200, 1 x 6 ~ 220, 1 x 12 ~ 200, 1 x 12 ~ 180 (this set was a 10)

Abs 3 x 15 side crunch (each side), 3 x 15 crunch (this set was OK)

Been trying to change up my exercises. Today did lunges and squats for LBWO. Really liked the lunges, I am pretty sore from doing those. Not to sure about the squats. I will do them for a couple of more workouts and then decide whether to keep them or go back to something else.

I have two more workouts to finish week 3. I think at that point I will have enough different exercises that I will be able to do 1 set of exercises per week, per muscle group, per week for three weeks and then go back to the first week.