ok...i found a GREAT website today thats going to help me tremendously with all my questions about weight training!! www.bodyforlife.com! i have a whole workout form for the upper and lower body, and it even shows you how to do each exercise so you can get the form right. So according to BFL i need to do some sort of cardio workouts every other day in between the weights...3 days weights, 3 days walking, 1 day resting!! so, i need to get over to the track today after i pick up the kids...they can play while i walk!! i am excited to getting started at this BFL program combined with Atkins....i should reach my goal by Mitch and my 13th anniversary!! COOL!!
oh, yesterday i didnt do the 50 crunches or 10 pushups. i meant to but before i knew it i was in bed and sleeping!! sooooo i did 100 crunches and 20 pushups this morning to make up for it!!! yay!!

well i think i now have a plan in sight!! i was reading and copying the bodyforlife.com website and i am really excited!!!
Heres what i am doing.....

Mon, Wed, and Fridays- weight training....5 upper body exercises, 4 lower body exercises......12 reps, 10, 8, 6...then 12 again...choose another exercise in the same muscle group and do 12 reps....
Tues, Thurs, Sat- walking

today i took the kids to the track and walked a mile! i know its not a long distance, but you gotta start somewhere! The wind was really blowing today....it was quite a blustery day...so each quarter mile circle i did was really hard!! about 3/4 of it was walking IN to the wind, i was happy when the 1/4 of the track that the wind was pushing me along came around!! hehehe
anyway...yay me for walking!! I plan to start slow...maybe do a mile for several weeks, and then add a half a mile and so on....im gonna concebtrate on this weight lifting. its kinda a dream of mine so i hope i can do as well as i want to in my dreams!!
we shall see!!!

ok...today was my first day doing the BFL weight training guide i downloaded yesterday. I do not have enough dumbells yet to really do the program right, and i do not know how exactly to do all of the exercises...but at least ive started!! i am planning on doing a LOT of research on these various exercises i have on my training guide so i can make sure to be using proper form. For now, i am basically using the weights i have and NOT increasing the weights every rep as told until i am a little more used to it all.
so....heres what i did today


Upper Body:

chest: barbell bench press...reps of 12, 10, 8, 6, and 12 again ~ 24lbs.
barbell incline press..rep of 12 ~ 24lbs.

back: one-arm dumbbell rows...reps of 12, 10, 8, 6, and 12 ~ 25 lbs.
barbell back lifts...rep of 12 ~ 24

shoulders: seated dumbbell press...reps of 12, 10, 8, 6, and 12 ~ 8 lbs
front raises... rep of 12 ~ 24 lbs.

biceps: barbell curls...reps of 12, 10, 8, 6, and 12 ~ 24 lbs.
alternating dumbbell curls...rep of 12~ 8lbs.

triceps: i didnt know how to do ANY of these exercises!!! im off to the web to do research!!!!!!

tomorrow i will walk.

gawd i didnt go walk like i was supposed to. i was sooooo tired from staying up till 5am that i used yesterday to rest. soooo i guess i just burned up my free day!! ugh!!
so today i will do the lower body exercises mapped out on my weight training chart. i kinda had to adjust some of the exercises since i only have barbell and dumbbells, so i hope it still works like it should. My back is kinda sore from the upper body exercises i did on wed, not too bad really, just sore a little. i am also cleaning today, so thats a little added exercise. OH!! and i DID work last night, so that a little walking in at least...4 hours worth!! since im a waitress all i do is walk! hopefully that will bebefit me in the long run because i am not counting that as my walking in my regimine. ill log back on after my workout to punch in the details!!

whew!! i just completed my lower body workout...yay!! ya! ya!!!! i was so close to NOT doing it!! and every time i would stop for 1 minute between reps i wanted to stop, but i DIDNT stop!!! too awesome!!

heres the workout...remember i am starting out light weight and NOT increasing weight until i am more comfortable with my form!!


Lower Body Exercises:

Quads:
Barbell squats: 12,10,8,6,12 ~ 24 lbs.
Barbell lunge: 12 ~ 24lbs.

Hamstrings:
Barbell good mornings: 12,10,8,6,12~24 lbs.
Barbell straight leg deadlifts: 12 ~ 24 lbs.

Calves:
Barbell standing leg calf raises: 12,10,8,6,12 ~ 24lbs.
weighted donkey calf raise: 12 ~ 45lbs.

Abs:

crunches: 12,10,8,6,12
twisted crunches: 12


I feel so GREAT having completed the series successfully!!! yay!!

well, its sunday!! i missed writing in the journal yesterday so i will fill in what i did!!


i was supposed to some sort of cardio....so instead of walking i decided to dance for about 35 minutes...i really worked up a sweat!! felt great! after that i cleaned the whole house...whew!! lots of work!!


ok today i think im supposed to do upper body...lemme check.......brb

ok...yes i DID have an upper body workout due....so i did it!! awesome!!

heres the sets


chest:
barbell bench press:12,10,8,6,12 ~ 20 lbs.
barbell incline bench press: 12~20 lbs

back:
bent over rows:12,10,8,6,12 ~ 20 lbs.
barbell pullovers:12~20lbs

shoulders:
barbell behind neck press 12,10,8,6,12~ 20 lbs.
barbell military press 12 ~ 20lbs

biceps:
barbell curls 12,10,8,6,12 ~ 20 lbs.
reverse barbell curls 12 ~ 20 lbs.

triceps:
barbell triceps extentions 12,10,8,6,12 ~ 20 lbs.
seated triceps press 12 ~ 20 lbs.


yay!! i did it!! now im gonna wind down and go to bed!! see ya tomorrow!! cardio day!

Hi Pammie, good to see you're giving BFL a try, it's a great program. Also nice to see someone else doing good mornings and deadlifts! I thought this link would be helpful to you in researching new exercises http://exrx.net/Lists/WtFemale.html Click on the body part you want exercises for and it will list the various options. Walmart is the cheapest place I have found to buy freeweights at if that helps any. Good luck to you and keep up the hard work!

ok, what with the holidays i havent kept up in the last few days, but i did do my lower body exercises yesterday....this is what i did yesterday

Lower Body Exercises:

Quads:
ALL BB LIFTS 20 LBS.
BB squats: 12, 10, 8, 6, 12
BB lunge: 12

Hamstrings:
BB Good Mornings: 12, 10, 8, 6, 12
BB Straight leg deadlifts: 12

Calves:
BB standing leg calf raises: 12, 10, 8, 6, 12
weighted donkey calf raises: 12

ABS:
crunches: 12, 10, 8, 6, 12
twisted crunches: 12


whew!!!


ok, so now im off for a walk with the kids...outta get a great workout running up the big hill today! see ya soon!!

the walk was great!! the hill really got my blood pumping and i feel like i got a great workout!!


was supposed to do upper body last night, but woosed out and went to bed....ended up doing it just now. Heres what i did


UPPER BODY:

All upper body exercises w/ 20 pound weights

CHEST:
BB bench press: 12, 10, 8, 6, 12
BB incline bench press:12

BACK:
Bent over rows: 12, 10, 8, 6, 12
BB pullovers: 12


SHOULDERS:
BB behind neck press: 12, 10, 8, 6, 12
BB military press: 12

BICEPS:
BB curls: 12, 10, 8, 6, 12
reverse bb curls: 12

TRICEPS:
seated triceps press: 12, 10, 8, 6, 12
BB triceps extentions: 12

feels great!!

due to my toe injury i havent been able to exercise this week....it'll be 7 days on sunday. i hope to get back to the routine on Monday!!!


hope to be logging in some exercise soon!!!

ok...so its thursday and not monday BUT IM BACK!! Hopefully we wont have any more accidents and i will be able to start increasing my weights after about a month.

heres what i did today

UPPER BODY:

all upper body exercises done w/ 20 pound barbell

chest:
bb bench press: 12, 10, 8, 6, 12
bb incline bench press: 12

back:
bent over rows: 12, 10, 8, 6, 12
bb pullover: 12

shoulders:
bb behind neck press: 12, 10, 8, 6, 12
bb military press: 12

biceps:
bb curls: 12, 10, 8, 6, 12
bb reverse curls: 12

triceps:
bb laying triceps extentions: 12, 10, 8, 6, 12
bb triceps extentions: 12

yay!! i feel GRRRRRREAT!!!!!!!

12/29/03

Upper Body Workout:

all exercises done with 20 pound weights

chest:
bb bench press: 12 , 10, 8, 6, 12
inclined bb bench press: 12

back:
Bent over rows: 12, 10, 8, 6, 12
bb pullover: 12

shoulders:
bb behind neck presses: 12, 10, 8, 6, 12
bb military press: 12

Biceps:
curls: 12, 10, 8, 6, 12
reverse curls:12

Triceps:
triceps sitting extentions: 12, 10, 8, 6, 12
triceps bb lying extentions: 12

man the triceps really kicked my butt today. Seems like my biceps are getting a lot stronger and the bench presses made my chest feel great!! i hate the lying extentions with a passion but will continue to torture myself with them as they will help tone my arms down. ok! tomorrow is walking.....then wed. is lower body. see ya soon

i know i know...its 2 days late but at least i finally did it!!

Jan.2, 2003

Lower Body workout
all exercises were done with 20 pounds

Quads:
bb squats: 12, 10, 8, 6, 12
bb lunge: 12

Hamstrings:
bb straight leg deadlifts: 12, 10, 8, 6, 12
bb good mornings: 12

calves:
bb standing calf raises: 12, 10, 8, 6, 12
weighted donkey lift: 12

abs:
crunches: 12, 10, 8, 6, 12
twisted crunches: 12

yay!! i did it!!!