I know this looks weak, but because of my recent surgery, I can't lift anything heavy and can't do lower body, but wanted to do something. So as pitiful as it is, at least it's something.

Chest:

Standing db Bench press--3 x 20
Standing db Fly--3 x 20
Pullovers--5 x 20


Back/Shoulders

one arm bent over rows--5 x 20
pullovers--5 x 20
bent lateral raises--5 x 20
front raises--3 x 20
side raises--3 x 20
upright row--3 x 20
shrugs--6 x 20
Arnolds--3 x 20


Arms

Biceps:
db hammer Curls--3 x 20
Side db curls--3 x 20
Alt bicep curls--2 x 20

forearm:
wrist curls--3 x 20
wrist flips--3 x 20

triceps:
tricep kickback--5 x 20
french press--3 x 20

Calf Raises--6 x 20

Chest:

Standing db Bench press--5 x 10,10,10
Standing db Fly--5 x 10,10,10
Pullovers--5 x 10,10,10


Back/Shoulders

one arm bent over rows--5 x 10,10,10
bent lateral raises--5 x 10,10,10
front raises--3 x 10,10,10
side raises--3 x 10,10,10
upright row--5 x 10,10,10
shrugs--5(each hand) x 10,10,10
Arnolds--5 x 10,10,10


Arms

Biceps:
db hammer Curls--5 x 10,10,10
Side db curls--5 x 10,10,10
Alt bicep curls--5 x 10,10,10

forearm:
wrist curls--5 x 10,10,10
wrist flips--5 x 10,10,10

triceps:
tricep kickback--5 x 10,10,10
french press--5 x 10,10,10

Calf Raises--5 x 10,10,10

great workout plan keep up the good work

Hey Cara! WB!!!

Chest:

Standing db Bench press--5 x 10,10,10
Standing db Fly--5 x 10,10,10
Pullovers--5 x 10,10,10


Back/Shoulders

one arm bent over rows--5 x 10,10,10
bent lateral raises--5 x 10,10,10
front raises--3 x 10,10,10
side raises--3 x 10,10,10
upright row--5 x 10,10,10
shrugs--5(each hand) x 10,10,10
Arnolds--5 x 10,10,10


Arms

Biceps:
db hammer Curls--5 x 10,10,10
Side db curls--5 x 10,10,10
Alt bicep curls--5 x 10,10,10

forearm:
wrist curls--5 x 10,10,10
wrist flips--5 x 10,10,10

triceps:
tricep kickback--5 x 10,10,10
french press--5 x 10,10,10

Calf Raises--5 x 10,10,10

Hey there... lookin good on the workouts. No lower body eh? Hope the surgery went well, and that it was nothing serious! Glad to see that we're both back at it Hang in there!

Hi Cara. Seanna was making those suggestions with BGB in her gym log. And yes, she was trying to substitute machines since she doesn't want to do free weights. Actually most of BGB can be done with free weights, you could do it if you'd like. I had just started it when Katrina showed up and I stopped working out. So you could get a better idea of this plan in action if you look at Pammie's gym log. Dane was also doing it until she started PSMF and they only work out twice a week. But here is Pammie's link: http://forum.lowcarber.org/showthre...595#post5607595 I hope to get back on it Monday. Today's work-out wasn't as difficult to talk myself into, so maybe I'm about out of the "funk."

As for my remark about people doing what they want to....I wasn't thinking about you . It has happened several times, however.
I don't want anyone to feel obligated to do as I say. That's why I give the "disclaimer." Most of the time I won't give advice, I'll just direct them to TOP. They usually don't go, but they would certainly get some great direction if they would.

Cara if you want to follow the BFL plan you would do this:
As the reps. go down the weight goes up. There is a one minute rest between sets, except the last two and you superset them. Then a 2 min. rest between exercises. Work-out takes about 45 mins. If you can't do a certain exercise, there is a list of them on the website you can choose from and examples of how they are done. I can give you suggestions too of course. These are done on M-W-F, morning cardio on empty stomach on T-Th-S. Rest one day.
example:
dumbbell press:
5 pound dumbbells x 12 reps.
rest 1 min.
10 pound dumbbells x 10 reps.
rest 1 min.
15 pound dumbbells x 8 reps.
rest 1 min.
20 pound dumbbells x 6 reps.
rest 1 min.
5 pound dumbbells x 12 reps.
no rest
inc. flyes:
5 pound dumbbells x 12 reps.
rest 2 mins. and start next exercise

http://www.bodyforlife.com/exercise/animations.asp Demo link

Upper body
Chest:
Dumbbell Incline Presses 12 reps.
Dumbbell Incline Presses 10 reps.
Dumbbell Incline Presses 8 reps.
Dumbbell Incline Presses 6 reps.
Dumbbell Incline Presses 12 reps.
Dumbbell Flyes 12 reps.

Back:
Barbell Rows 12 reps.
Barbell Rows 10 reps.
Barbell Rows 8 reps.
Barbell Rows 6 reps.
Barbell Rows 12 reps.
Dumbbell Pullovers 12 reps.

Shoulders:
Seated Dumbbell Presses 12 reps.
Seated Dumbbell Presses 10 reps.
Seated Dumbbell Presses 8 reps.
Seated Dumbbell Presses 6 reps.
Seated Dumbbell Presses 12 reps.
Side Raises 12 reps.

Biceps:
Seated Alternate Dumbbell Curls 12
Seated Alternate Dumbbell Curls 10
Seated Alternate Dumbbell Curls 8
Seated Alternate Dumbbell Curls 6
Seated Alternate Dumbbell Curls 12
Hammer Curls 12

Triceps:
Bench Dips 12
Bench Dips 10
Bench Dips 8
Bench Dips 6
Bench Dips 12
Tricep Kickbacks 12


Next work-out day
Lower Body
Quads:
Barbell Squats 12
Barbell Squats 10
Barbell Squats 8
Barbell Squats 6
Barbell Squats 12
Step-ups 12

Hamstrings:
Lunges 12
Lunges 10
Lunges 8
Lunges 6
Lunges 12
Dead lifts 12

Calves:
Standing calf raises 12
Standing calf raises 10
Standing calf raises 8
Standing calf raises 6
Standing calf raises 12
Seated calf raises 12

Abs: (choose 2)
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Reverse Crunches

1 main exercise: 5 sets 12, 10, 8, 6, 12
second exercise: one set of 12

DAY SPLIT

DAY 1 - HORIZONTAL PUSH PULL
Horizontal plane back (pull)
Select from:

• Bent barbell rows (vary the grip between pronated and supinated)

• T-Bar Rows (vary the grip between pronated and supinated)

• Rack Pulls (vary the pin height, usually set them set below the knee/mid shin area)

• Seated Cable Rows

• Dumbbell row

• Hammer Strength row

Horizontal plane chest (push)
Select from:

• Flat barbell press

• Dumbbell press

• Low incline press.

• Flat flyes

(Standing calves, short, heavy sets)

DAY 2 - QUAD DOMINANT LEGS
Go short and heavy on two quad dominant exercises and lighter with higher reps for one ham dominant exercise. (Here, hams are accessory, so they go lighter, with higher reps)

(bicep work)

DAY 3 - VERTICAL PUSH/PULL
Vertical plane back (pull)
Select from:

• Lat Pulldowns (various grips and widths)

• Pull Ups

• Chin Ups

• Pull overs (Nautilus, cable, bar)

Vertical plane shoulders (push)
Select from:

• Standing barbell press

• Dumbbell press

• Arnies

• Laterals, etc

(Seated calves, long sets)

DAY 4 – HIP/HAMSTRING DOMINANT LEGS
Opposite from day 2. Go short and heavy on 2 hip/ham dominant exercises and light with higher reps for one quad dominant exercise. (Here, quads are accessory, so they go lighter, with higher reps)

(Tricep work)

http://www.bodyforlife.com/exercise/animations.asp Cara, these are excellent demos. Just click on the bodypart, then the exercise and it shows exactly how it's done and what all is working.



4 DAY SPLIT

DAY 1 - HORIZONTAL PUSH PULL
Horizontal plane back (pull)

Bentover barbell rows
5 sets of 5 reps

Dumbbell rows
5 sets of 5 reps

Horizontal plane chest (push)

Flat barbell press

5 sets x 5 reps

Low incline press superset
2 sets of 6 reps
with:
Low incline flyes
2 sets of 6 reps

(Standing calves, short, heavy sets)



DAY 2 - QUAD DOMINANT LEGS and Biceps
Quads - Dominant

Squats (slow both directions)
6 sets of 4 reps

Step-ups superset
2 sets of 8 reps
with
Leg extensions
2 sets of 8 reps


Hamstrings - Accessory

superset
Lying leg curls, toes pointing on the way down
2 sets of 8 reps
with
RDL dead lifts Like stiff-legged, but your knees are slightly bent
2 sets of 8 reps

(bicep work)

Alternating dumbbell curls
5 sets of 5 reps

superset
Incline dumbbell curls
2 sets of 8 reps
with
hammer curls
2 sets of 8 reps


DAY 3 - VERTICAL PUSH/PULL; seated calves
Vertical plane back pull

Do you have a place to do pull-ups?
Do you have any exercise bands?

Pull overs (dumbbell)
4 sets of 6 reps

Vertical plane shoulders (push)

Incline prone rear delt flyes
3 dropsets use 2 different dumbbell weights

Arnies superset
3 sets of 7 reps
with
Side laterals
3 sets of 7 reps

(Seated calves, long sets)

DAY 4 – HIP/HAMSTRING DOMINANT LEGS
Hamstring Dominant short heavy sets

Deadlifts
5 sets of 5 reps

Leg curls
6 sets of 6 reps

Quads
Can you do lunges?
Step-ups
3 sets of 15 reps

(Tricep work)

Seated kickbacks
3 sets of 8 reps

Bench dips
3 sets of 8 reps

(so for this, would you just be bent over at the waist??) Look at demo link.



(here you're talking about calf raises?) Yes


squatsthese I'd have to try, and if I can do them, I probably wouldn't be able to add any weights...is that still worth it?) Yes. I think you should do what you can IF it doesn't make your pain worse. I thought you were doing them before.

Do you have any exercise bands? Yes, I do have some I'll have to find the demo for using them to work lats like in pulldowns.

Incline prone rear delt flyes This is an exercise I'm not sure of, and not sure what a drop set is. Incline bench, face down. There are other ways to work rear delts so if this isn't comfortable for you, let me know. Dropset: example: use a 10 lb dumbbell do a maximum set, put that weight down and pick up lighter weights (like 8 pounds) and do a maximum set. You know with adjustable weights, this will take forever....just forget dropsets and do regular sets. I'll leave this just so you know what a dropset is.




Seated calves, long sets) what do you mean here? What would constitute a long set? 4 sets of 15

Can you do lunges? I don't think so. I couldn't do them before this surgery, so I'm guessing no. Can you do step-ups? Look at demo link.

Since you haven't lifted in a while, ask our friend at TOP if she thinks it's o.k. to just go to this work-out. She might suggest you not. She'll probably suggest something else for awhile, but then you could go to this later.

DAY 1 - HORIZONTAL PUSH PULL
Horizontal plane back (pull)

Bentover barbell rows
45 x 5,5,5,5,5
Dumbbell rows
15 x 5,5,5,5,5

Horizontal plane chest (push)

Flat barbell press

45 x 5,5,5,5,5

Low incline press superset
45 x 6,6
with:
Low incline flyes
45 x 6,6

(Standing calves, short, heavy sets)
65 x 10,10,10


5 minutes cardio---yes, lame, but I didn't want to push it too much, as the doctor said with the elliptical to start off with not much and add in 2 minutes at a time after a few days at that time.

DAY 2 - QUAD DOMINANT LEGS and Biceps
Quads - Dominant

Squats (slow both directions)
20 x 4,4,4,4,4,4


Step-ups superset
20 x 8,8
with
Leg extensions
60 x 8,8


Hamstrings - Accessory

superset
Lying leg curls, toes pointing on the way down
35 x 8,8
with
RDL dead lifts Like stiff-legged, but your knees are slightly bent
65 x 8,8

(bicep work)

Alternating dumbbell curls
10 x 5,5,5,5,5

superset
Incline dumbbell curls
5 x 8,8
with
hammer curls
10 x 8,8

The squats I really have to go light on and not go down very far.

I tried side steps and couldn't do it, the pain was too much, so I stopped.

The step up, I had a hard time with, but the pain in the tailbone wasn't enough to make me stop. I just can't go heavier for some time, if ever. Same with squats.

Wednesday:

I think 12 hours of painting should count for something!!!!!

Hey Cara!!! Long time no post (or exercise). My bad. Howyadoin?