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  #1   ^
Old Wed, Mar-20-02, 20:39
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default Ruthie's BFL Gym Log

Okay, some of you old timers(M, Nat, Beth etc) out there probably wondered why I didn't keep a gym log? Because I was way too busy trying to keep up with the LC & BFL program to do it. Work was slow today so it's done. Caveat: I have missed most of my 6th day of the week (Sat) cardio workouts. The solution to the problem for the time being? I've got a Sat 7:30 am date with Marlaine to do a run on the treadmill at her gym.

BFL Gym Log

Challenge 1

Day 1 Jan 14 2002 UBWO
Chest DB press
12 x 5 lbs
10 x 5
8 x 5
6 x 8
12 x 5
DB flyes 12 x 5

Shoulders side raise
12 x 5 lbs
10 x 5
8 x 5
6 x 8
12 x 5
seated DB press 12 x 5

Back 1 arm row
12 x 5 lbs
10 x 5
8 x 5
6 x 5
12 x 8
lat pulldown 12 x 50

Triceps seated DB ext
12 x 8 lbs
10 x 8
8 x 8
6 x 11
12 x 8
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 8
8 x 8
6 x 11
2 x 8
hammer curl 12 x 8

Day 2 Jan 15 2002 20 MAS – treadmill
Minute by minute:

1—3.0 mph---11—3.3
2—3.0---------12—3.5
3—3.3---------13—3.9
4—3.5---------14—4.1
5—3.9---------15—3.3
6—4.1---------16—3.5
7—3.3---------17—3.9
8—3.5---------18—4.1
9—3.9---------19—4.5
10—4.1-------20—3.0

Extra 10 min warmup b4 above 20 min w/o – to try to prevent calf pain/shin splints. This was largely unsuccessful

Day 3 Jan 16 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 11
8 x 15
6 x 20
12 x 15
Leg extensions 12 x 70

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 50
8 x 75
6 x 85
12 x 75
Angled calf raise 12 x 20 lb ea hand

Abs Crunches
12, 10, 8, 6, 12, 12

In the days following this w/o I learned I had overworked my quads - ouchie

Day 4 Jan 17 2002 20 MAS on treadmill

1—3.0 mph---11—4.3
2—3.0---------12—4.6
3—3.3---------13—3.3
4—3.5---------14—3.5
5—3.9---------15—3.9
6—4.3---------16—4.3
7—4.6---------17—4.6
8—3.3---------18—4.9
9—3.5---------19—3.3
10—3.9-------20—3.3

Only 3 sets of interval training – I was obviously confused! 10 min warmup

Abs: 3 sets x 30 crunches

Day 5 Jan 18 2002 UBWO

Chest; DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 15
12 x 11
side raise 12 x 11

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
lat pulldown 12 x 60

Triceps standing DB ext
12 x 8 lbs
10 x11
8 x 15
6 x 15
12 x 11
kickback 12 x 11

Biceps DB curl
12 x 8 lbs
10 x 11
8 x 15
6 x 15
12 x 15
hammer curl 12 x 11

Bicep – left arm failure at 11th rep on 15 lbs

Day 8 Jan 21 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 8.8
8 x 11
6 x 15
12 x 11
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 20 lb ea hand

Abs Crunches 4 sets x 30

Day 9 Jan 22 – stayed home sick with IBS, no w/o

Day 10 Jan 23 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
side raise 12 x 8

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
lat pulldown 12 x 80

Triceps pushdown
12 x 40 lbs
10 x 50
8 x 50
6 x 60
12 x 50
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 11
hammer curl 12 x 11


Day 11 Jan 24 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.0
4—3.7---------14—4.6
5—4.0---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.0
8—3.7---------18—4.6
9—4.0---------19—5.0
10—4.6-------20—3.3
10 min warmup; Finally hit a 10 on cardio.

Day 12 Jan 25 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 11
8 x 15
6 x 20
12 x 11
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 20 lb ea hand

Abs Crunches 4 sets x 30

Day 14 Jan 28 2002 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders seated DB press
12 x 5 lbs
10 x 11
8 x 15
6 x 20
12 x 11
side raise 12 x 8

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
lat pulldown 12 x 80

Triceps pushdown
12 x 30 lbs
10 x 40
8 x 50
6 x 60
12 x 50
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 11
hammer curl 12 x 11


Day 16 Jan 29 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.0
4—3.7---------14—4.6
5—4.0---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.0
8—3.7---------18—4.6
9—4.0---------19—5.0
10—4.6-------20—3.3

Day 17 Jan 30 2002 LBWO

Quads DB squats with ball
12 x 8 lb ea hand
10 x 11
8 x 15
6 x 20
12 x 11
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 20 lb ea hand

Abs Crunches 4 sets x 30

Day 18 Jan 31 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.0
4—3.7---------14—4.6
5—4.0---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.0
8—3.7---------18—4.6
9—4.0---------19—5.0
10—4.6-------20—3.3

3 min warmup; 1 extra min cooldown

Day 19 Feb 1 2002 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
DB flyes 12 x 11

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
side raise 12 x 11

Back 1 arm row
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 11
lat pulldown 12 x 80

Triceps pushdown
12 x 30 lbs
10 x 40
8 x 50
6 x 60
12 x 50
kickback 12 x 8

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15

Day 22 Feb 4 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 80
6 x 90
12 x 80
Angled calf raise 12 x 25 lb ea hand

Day 23 Feb 5 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.7
3—3.5---------13—4.1
4—3.7---------14—4.6
5—4.1---------15—3.5
6—4.6---------16—3.7
7—3.5---------17—4.1
8—3.7---------18—4.6
9—4.1---------19—5.0
10—4.6-------20—3.0

10 min warmup; extra 3 mins cooldown
Abs: 10 leg raise for lower abs; 4 sets of: 30 crunches + 10 ea side bends with 35 lbs weights for obliques

Day 24 Feb 6 2002 UBWO

Chest DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 15

Shoulders seated DB press
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back 1 arm row
12 x 11 lbs
10 x 15
8 x 20
6 x 25
12 x 20
lat pulldown 12 x 80

Triceps pushdown
12 x 30 lbs
10 x 40
8 x 50
6 x 60
12 x 50
kickback 12 x 11

Biceps DB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15
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  #2   ^
Old Wed, Mar-20-02, 20:42
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default 2nd installment of gym log; day 25 - 52?!

Day 25 Feb 7 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.9
3—3.5---------13—4.3
4—3.9---------14—4.8
5—4.3---------15—3.5
6—4.8---------16—3.9
7—3.5---------17—4.3
8—3.9---------18—4.8
9—4.3---------19—5.4
10—4.8-------20—3.0

10 mins extra warmup, extra 5 mins cooldown

Day 26 Feb 8 – Home sick with IBS

Day 27 Feb 9 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—3.9
3—3.5---------13—4.3
4—3.9---------14—4.8
5—4.3---------15—3.5
6—4.8---------16—3.9
7—3.5---------17—4.3
8—3.9---------18—4.8
9—4.3---------19—5.4
10—4.8-------20—3.0

10 min warmup, 5 min extra cooldown

4 sets of : side bends – 10 ea side, 35 lbs +abs – 30



Day 29 Feb 25 – exhausted, did not do w/o, slept in instead

Day 30 Feb 26 2002 20 MAS on treadmill

1—3.3 mph---11—3.5
2—3.3---------12—4.0
3—3.5---------13—4.4
4—4.0---------14—4.9
5—4.4---------15—3.5
6—4.9---------16—4.0
7—3.5---------17—4.4
8—4.0---------18—4.9
9—4.4---------19—5.5
10—4.9-------20—3.0

5 min warmup, 3 min extra cooldown

4 sets of: side bends 10 ea side, 35 lbs + abs: 30 crunches


Day 31 Feb 27 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 110
12 x 95
Angled calf raise 12 x 20 lb ea hand

Day 32 Feb 28 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.4
4—4.0---------14—4.9
5—4.4---------15—3.5
6—4.9---------16—4.0
7—3.5---------17—4.4
8—4.0---------18—4.9
9—4.4---------19—5.5
10—4.9-------20—3.0

4 min extra cooldown

4 sets of: side bends 10 ea side, 35 lbs abs: 30 crunches


Day 33 Mar 1 2002 UBWO

Chest Incline DB press
12 x 5 lbs
10 x 11
8 x 15
6 x 20
12 x 15
DB flyes 12 x 11

Shoulders Arnold
12 x 5 lbs
10 x 8.8
8 x 11
6 x 15
12 x 11
side raise 12 x 11

Back lat pulldown
12 x 50 lbs
10 x 60
8 x 70
6 x 80
12 x 70
1 arm row 12 x 20

Triceps incline overhead
12 x 5 lbs
10 x 8
8 x 11
6 x 15
12 x 11
kickback 10 x 8

Biceps InclineDB curl
12 x 5
10 x 8
8 x 11
6 x 15
12 x 11
hammer curl 12 x 11

Owwie, overworked triceps and need to increase weight on Arnold press

Day 36 Mar 4 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 120
12 x 95
Angled calf raise 12 x 25 lb ea hand

Day 37 Mar 5 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.4
4—4.0---------14—4.9
5—4.4---------15—3.5
6—4.9---------16—4.0
7—3.5---------17—4.4
8—4.0---------18—4.9
9—4.4---------19—5.5
10—4.9-------20—3.0

5 min extra cooldown

4 sets of: side bends 10 ea side, 30 lbs + abs: 30 crunches

Day 38 Mar 6 2002 UBWO

Chest Incline DB press
12 x 11 lbs
10 x 15
8 x 20
6 x 25
12 x 20
DB flyes 12 x 11

Shoulders Arnold
12 x 8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 20

Triceps incline overhead
12 x 4.4 lbs
10 x 6.6
8 x 8
6 x 11
2 x 8
kickback 10 x 11

Biceps InclineDB curl
12 x 5
10 x 8
8 x 11
6 x 15
12 x 11
hammer curl 12 x 11

Day 39 Mar 7 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.5
4—4.1---------14—5.0
5—4.5---------15—3.5
6—5.0---------16—4.1
7—3.5---------17—4.5
8—4.1---------18—5.0
9—4.5---------19—5.6
10—5.0-------20—3.0

5 min extra cooldown

4 sets of: side bends 10 ea side, 30 lbs + abs: 30 crunches

Day 40 Mar 8 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 60

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 120
12 x 95
Angled calf raise 12 x 30 lb ea hand

Day 43 Mar 11 2002 UBWO

Chest Incline DB press
12 x 11 lbs
10 x 15
8 x 20
6 x 25
12 x 20
DB flyes 12 x 11

Shoulders Arnold
12 x 8.8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 4.4 lbs
10 x 6.6
8 x 8.8
6 x 11
12 x 8.8
kickback 10 x 8.8

Biceps InclineDB curl
12 x 5
10 x 8
8 x 11
6 x 15
12 x 11
hammer curl 12 x 11

Day 39 Mar 7 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.6
4—4.1---------14—5.1
5—4.6---------15—3.5
6—5.1---------16—4.1
7—3.5---------17—4.6
8—4.1---------18—5.1
9—4.6---------19—5.7
10—5.1-------20—3.0

6 min extra cooldown

4 sets of: side bends 10 ea side, 30 lbs
abs: 30 crunches

Day 45 Mar 13 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 15
Leg extensions 12 x 70

Hamstrings Curls
12 x 50 lbs
10 x 60
8 x 70
6 x 80
12 x 70

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 140
12 x 95
Angled calf raise 12 x 35 lb ea hand

Day 46 Mar 14 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.0
3—3.5---------13—4.6
4—4.1---------14—5.1
5—4.6---------15—3.5
6—5.1---------16—4.1
7—3.5---------17—4.6
8—4.1---------18—5.1
9—4.6---------19—5.7
10—5.1-------20—3.0

3 min extra cooldown

4 sets of: side bends 20 ea side, 40 lbs + abs: 30 crunches

MAJOR increase in oblique work; 2x as many reps, weight up 5 lbs. I definitely felt my obliques for a few days.

Day 47 Mar 15 2002 UBWO

Chest Incline DB press
12 x 15 lbs
10 x 15
8 x 20
6 x 25
12 x 20
DB flyes 12 x 12

Shoulders Arnold
12 x 10 lbs
10 x 12
8 x 15
6 x 20
12 x 15
side raise 12 x 10

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 5 lbs
10 x 8
8 x 10
6 x 12
12 x 10
kickback 10 x 10

Biceps InclineDB curl
12 x 8
10 x 12
8 x 15
6 x 20
12 x 15
hammer curl 12 x 12

Day 50 Mar 18 2002 LBWO

Quads DB squats with ball
12 x 11 lb ea hand
10 x 15
8 x 20
6 x 25
12 x 20
Leg extensions 12 x 70

Hamstrings Curls
12 x 50 lbs
10 x 60
8 x 70
6 x 80
12 x 70

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 95
6 x 130
12 x 105
Angled calf raise 12 x 25 lb ea hand

Day 51 Mar 19 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.9
10—5.2-------20—3.0

3 min extra cooldown

4 sets of: side bends 20 ea side, 40 lbs + abs: 30 crunches

Day 52 Mar 20 2002 UBWO

Chest Incline DB press
12 x 15 lbs
10 x 15
8 x 20
5 x 30
12 x 20
DB flyes 12 x 12

Shoulders Arnold
12 x 11 lbs
10 x 15
8 x 15
5x25+2x20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 5 lbs
10 x 11
8 x 15
6 x 15
12 x 15
kickback 10 x 11

Biceps InclineDB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15
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  #3   ^
Old Fri, Mar-22-02, 22:39
Marlaine's Avatar
Marlaine Marlaine is offline
Senior Member
Posts: 3,833
 
Plan: Atkins/Stnry Bike/Physio
Stats: 225/210/155 Female 5'5"
BF:
Progress: 21%
Location: Powell River, B.C.
Default

Yup......you are right...that is quite a read and no I am not going to go over it with a fine-toothed comb! LOL

Looking forward to our cardio date tomorrow.

Off to bed early in preparation. Seeya.

Marlaine
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  #4   ^
Old Tue, Mar-26-02, 22:35
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default BFL Day 53-58

Day 53 Mar 21 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.9
10—5.2-------20—3.0

3 min extra cooldown

4 sets of: side bends 20 ea side, 40 lbs
abs: 30 crunches
5 stomach vacuums
Day 54 Mar 22 2002 LBWO

Quads DB squats with ball
12 x 15 lb ea hand
10 x 20
8 x 25
6 x 30
12 x 25
Leg extensions 12 x 70

Hamstrings Curls
12 x 40 lbs
10 x 50
8 x 60
6 x 70
12 x 60

Calves Seated calf raise
12 x 45 lbs
10 x 70
8 x 105
6 x 130
12 x 105
Angled calf raise 12 x 35 lb ea hand

Day 55 Mar 23 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.9
10—5.2-------20—3.0

4 sets of: side bends 20 ea side, 40 lbs
abs: 30 crunches
5 stomach vacuums

Day 57 Mar 20 2002 UBWO

Chest Incline DB press
12 x 15 lbs
10 x 20
8 x 25
5 x 30
12 x 20
DB flyes 12 x 15

Shoulders Arnold
12 x 8.8 lbs
10 x 11
8 x 15
6 x 20
12 x 15
side raise 12 x 11

Back lat pulldown
12 x 60 lbs
10 x 70
8 x 80
6 x 90
12 x 80
1 arm row 12 x 25

Triceps incline overhead
12 x 8 lbs
10 x 11
8 x 15
6 x 15
12 x 15
kickback 10 x 11

Biceps InclineDB curl
12 x 8
10 x 11
8 x 15
6 x 20
12 x 15
hammer curl 12 x 15



Day 58 Mar 26 2002 20 MAS on treadmill

1—3.0 mph---11—3.5
2—3.0---------12—4.2
3—3.5---------13—4.7
4—4.2---------14—5.2
5—4.7---------15—3.5
6—5.2---------16—4.2
7—3.5---------17—4.7
8—4.2---------18—5.2
9—4.7---------19—5.5
10—5.2-------20—3.0

4 sets of: 3 stomach vacuums &
abs: 30 crunches

This was a bad morning for IBS and the drugs didn’t kick in soon enough; had to leave the treadmill after 2 mins warmup; returned to start over, then was forced off again at end of min 13; returned to repeat that min & do last set; reduced sprint speed to 5.5 mph as a kindness to my body. Skipped the killer side bends with 40 lb weight & did more stomach vacuums instead. I began to feel better at about 10 am, yay!
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  #5   ^
Old Mon, May-20-02, 23:24
Ruth's Avatar
Ruth Ruth is offline
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Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default May 20

C1W1D1 UBWO

Great workout! I picked up where I left off 4 weeks ago and of course hit my 10's! I lost about 4.5 lbs muscle through lack of training/illness during the 3-4 weeks away from the gym. I'm pleased that I didn't have to lower my weights in today's program. I'm very stoked about C2!
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Old Tue, May-21-02, 22:02
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default May 21

C1W1D2 20 MAS + abs

Dropped back to my former speed levels on the treadmill and added 1 lb hand weights to bring some upper body work into cardio. I only managed to use the weights for 1 interval set because I could feel my pecs & back getting sore. I also fought back some nausea during the cooldown, blech. I think I'll cut back from 1 L water b4 the gym to 750 ml and see how I do.

Abs, did I ever work them babies today:
10 back extensions/v crunches, followed by 30 ab crunches X 4 sets, then 10 stomach vacuums.

I didn't sleep well last night but managed to stay awake & coherent today, but I'm fading fast.

I put my goals in yesterday's reg journal and have decided they should be here. Gain 10 lbs muscle, lose 30 lbs fat. Actually, what I'd really like to do is break the 200 barrier, which would involve losing 33 lbs fat/gain 10 lbs LBM in 12 weeks. I may as well aim high, hmmm?
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Old Thu, May-23-02, 22:25
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default May 22

C2W1D3 LBWO

I picked up where I left off on the exercises and weights, except for adding a glute exercise.

Quads: DB squats using a body ball against a wall,
finish with leg extensions
Hams: curls on a machine, finished with close step ups with 1 level of step under the platform, 20 lb each hand
Glutes: far step ups: 12x5 lb each hand; 10x8 lbs; 8x11 lbs; 6x15 lbs; 12x11 lbs. Will increase weights on Monday.
Calves: leg press, complementary exercise: angled calf raise

This was a challenging workout and the 1st time I've use step ups, so I purposely kept the weights low. I'm very leery of overtraining and prefer to start with conservative weights the first time I implement a new exercise.

Tired & sore tonight.
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  #8   ^
Old Thu, May-23-02, 22:38
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default May 23

C2W1D4 20 MAS May 23

I stayed at my old speed levels, except for my sprint minute, which I once again upped to 6.1 mph. No problems there. 10 mins extra cooldown, which I find really helps my calf muscles relax.

Abs: 30 ab crunches}X 4 sets, alternating with
10 back extensions } X 4 sets
15 ab crunches with my legs on a stool
10 stomach vacuums.

I've been feeling my glutes & abs all day Bending over puts painful pressure on the abs, my tummy gets in the way, so I'm doin' something right in the gym.

Crunching with legs on a bench or stool is something TrainerDan recommends so I tried it today. I think I'll alternate sets of my reg crunches with elevated leg crunches, as a way of working them into my program & providing some variety.

The last half of C1 I was having a lot of neck soreness and outright pain. I've been trying different styles of supporting my head & nothing seemed to work. I tend to tuck my chin tight to my chest, and that's the wrong thing to do. There should be room for your fist between your chin & chest. My solution, and I'm sure I read it or heard it somewhere: Hold my head up slightly, and when I crunch I point my chin and eyes to the ceiling. This forces me to use my abs to pull up, rather than my shoulders doing the work as well as taking a lot of strain off the neck. This is powerful stuff, I can't believe how much harder I'm working my abs.

Oh, and if TrainerDan happens to read my gym log, I ordered your book the other day & I'm looking forward to learning lots. I'm determined to transform this body into a Buff BFL Babe!
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  #9   ^
Old Sat, May-25-02, 21:59
Ruth's Avatar
Ruth Ruth is offline
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Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default

C2W1D5 UBWO May 25

Same weights again, reached 10's again. I may start increasing reps on a couple of exercises though. Some muscle soreness (good) and no pain, like I had after Mon's UBWO.

I'm still excited and thrilled to back at BFL. This healthy muscle soreness is great! I'm sleeping better than I was during C1, although I don't always get to bed early enough. Paying careful attention to carbs & protein sure helps!
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  #10   ^
Old Sun, May-26-02, 01:04
Ruth's Avatar
Ruth Ruth is offline
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Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default

C2W1D6 20 MAS May 26

Great workout today. I won't be using the 1 lb hand weights for a while. My upper back was very sore for about 3 days after using them on Monday, so I'm just going to do cardio for now.

I'm trying to push my speeds, this is what I did today, per minute:
1-2 - 3.0 mph
3 - 3.5
4 - 4.4
5 - 4.9
6- 5.4
7 - 3.5
8 - 4.4
9 - 4.9
10 - 5.4
11 - 3.5
12 - 4.3
13 - 4.8
14 - 5.3
15 - 3.5
15 - 4.3
16 - 4.8
17 - 5.3
18 - 6.1
19 - 3.0 + 2 mins extra cool down

Abs: 10 back extension, 30 crunches x 4 sets, 10 stomach vacuums

I felt wonderful after this w/o. Not too tired and full of energy. I'm loving the back extensions and I'm getting stronger after only about 4 sessions of these added to my routine. There is a sore sort of pinched feeling in my right buttock, only occasionally, somewhat reminiscent of how it felt during the lumbar disk episode last summer. I'll be monitoring it & will ask the trainer when I see her Tues if the v bends could be aggravating that disk. I don't ever want to go through THAT again. I'll be learning how to safely use the Smith machine, kewl, cause sometimes my hands get very sore with holding heavy weights for my squats. I've got a pesky history of carpal tunnel (had the surgery) and tendonitis. Hopefully the Smith machine will be ok for my back.
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  #11   ^
Old Mon, May-27-02, 20:52
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default

C2W2D1 May 27 LBWO

6AM - LBWO - Excellent workout, it's easy to tell when you break a sweat early on in the w/o.
3:50 PM - 20 MAS

I'm excited about a personal training session booked for next week. I'm looking forward to learning lots & being challenged. Buff BFL Babe, that's what I'm gonna be!

I'm doing a 1 week trial - if I can last that long! - of doing an extra cardio at least 3 days this week.

'nite

Last edited by Ruth : Mon, May-27-02 at 21:08.
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Old Mon, May-27-02, 22:52
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Marlaine Marlaine is offline
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Posts: 3,833
 
Plan: Atkins/Stnry Bike/Physio
Stats: 225/210/155 Female 5'5"
BF:
Progress: 21%
Location: Powell River, B.C.
Default

What made you decide on extra cardio?

M
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  #13   ^
Old Tue, May-28-02, 19:19
Ruth's Avatar
Ruth Ruth is offline
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Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default

Quote:
Originally posted by Marlaine
What made you decide on extra cardio?

M


After reading about Porter Freeman's training routine during his first challenge, I thought I'd give it a whirl. Porter did cardio in the am, then weight training followed by more cardio in the evening. His spectacular results were the result of more work than the BFL plan as laid out by Bill Phillips. I thought if Porter could do it, why not me? HAH!! My legs were sore today, I did my run with minor shin splints. Extra cardio on my LBWO day was not my greatest idea

I'm thinking about some other changes, maybe am & pm runs on cardio days, or maybe pm cardio on UB days? I'm not sure, gotta do some more investigating. While I'm doing my reading, I'll just do 1 w/o daily. LOL, my body says "Whew"

Bottom line: I want good results for my 2nd challenge, after all I'm going to enter a fitness contest aren't I?
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  #14   ^
Old Tue, May-28-02, 19:39
Marlaine's Avatar
Marlaine Marlaine is offline
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Posts: 3,833
 
Plan: Atkins/Stnry Bike/Physio
Stats: 225/210/155 Female 5'5"
BF:
Progress: 21%
Location: Powell River, B.C.
Default

Ruthie...

I just read through the entry form for the contest. They say that there are 200 possible points for the physical aspect and 200 possible points for the written part. That it's not based soley on becoming a big muscle! This makes me hopeful.

Of course we both want to get the best possible results for our efforts, but there is more to it than the physical.

That said...wanna meet for the second run on cardio days. LOL

I'm scouring fitness mags and hanging out in the fitness section at Chapters and Indigo, trying to figure out all of the best tips and hints to make the most of my workouts. Not sure if I could be working harder than I already am!

Marlaine
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  #15   ^
Old Tue, May-28-02, 19:44
Ruth's Avatar
Ruth Ruth is offline
Senior Member
Posts: 1,625
 
Plan: Atkins
Stats: 287.4/255/155 Female 5' 6"
BF:
Progress: 24%
Location: Vancouver
Default

Quote:
Originally posted by Marlaine
Ruthie...

I just read through the entry form for the contest. They say that there are 200 possible points for the physical aspect and 200 possible points for the written part. That it's not based soley on becoming a big muscle! This makes me hopeful.


Hmmm, I'd better read those questions again & start thinkin' about 'em.

Quote:
That said...wanna meet for the second run on cardio days. LOL


We'll have to talk about this - I'll just bet you will want to drag me out for guerilla cardio, whether I've got the courage for it or not. Didn't the Training Guide say that most people have a fear of sprinting? Sounds like me
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