5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

WTG your doing wonderful honey....i cant wait to see your after pictures....did you take before pictures with the newspaper?? I think those are so neat i bet your measurements have changed too....WTG Nat you keep us all inspired

5:40 a.m. UBWO

Bench Press:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
12 x 15 lbs (9)

Fly:
12 x 10 lbs (9)

Seated DB Press:
12 x 10 lbs
10 x 15 lbs
8 x 10 lbs
6 x 15 lbs (8)
12 x 10 lbs (9)

Side Raise:
12 x 10 lbs (10)

DB Rows:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 30 lbs (9)
12 x 20 lbs (8)

DB Pull Over:
12 x 15 lbs (9)

Seated DB Ext:
12 x 10 lbs
10 x 15 lbs
8 x 15 lbs
6 x 20 lbs (9)
12 x 15 lbs (8)

Lying DB Ext:
12 x 10 lbs (10 )

Standing DB Curl:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs (9)
12 x 10 lbs (10)

Seated DB Curl:
12 x 10 lbs (10)

Great workout; little pain; may need heavier weights for DB Rows!

Linda, no newspaper photos, just stats and a Journal. Maybe for the next challenge

Nat

hi nat -
you really are so committed! i'm heartfuly (is that a word) impressed.
curious, what's the number in the parenthesis?
thanks
bren

Hey there Brenda

The parenthesized numbers are the levels you aim for. 10 is the max, to failure, couldnt do another one if your life depended on it. Tough to figure out at first.... getting there and getting there at the end. But I figure in a few weeks i'll have it mastered.

N

5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

Yes im up early...couldnt sleep i found something for all your fans so they can see what your workout looks like.....



http://www.musclemedia.com/training/BootCamp.asp


of course i had to go looking cuz to be honest Nat you werent speaking english to me i'm a workout dumbie...lol and i love to come see what you have done for the day...i'm thinking of doing the BFL when i get down to 190 i think i can handle it then!!


Nat i'm your Biggest fan keep up the hard work

5:45 a.m. - LBWO, empty stomach 35 minutes

Dumbell Squats:
12 x 10 bls
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
15 x 15 lbs (9)

Leg extensions:
14 x 45 lbs (10)

Straightleg Deadlifts:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (9)
20 x 15 lbs (8)

Dumbell lunges:
12 x 10 lbs (10)

One legged calf raises:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 30 lbs
12 x 20 lbs (9)

Angled calf raises:
12 x 20 lbs (8)

5:50 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

Free day, no workout!

Dear Natrushka,

3 sets of 50 crunches is killer!

If you are trying for calorie burning muscle, you might consider adding weight (folded in your arms and supported on your chest). 3-4 sets of 8-12 is the usual prescription. Abs is abs--just ordinary muscle. If there is anything special about abs, it may be that they are really built for strength (not endurance) and respond even better to more weight and fewer reps. I've used a 35 pound plate for 3 sets of 3 and, believe it or not, this even brings out my lower abs. Also, going to failure is not necessary for muscle growth and is very hard on the nervous system. All you need to be is good and tired.

Just an idea.

9:00 a.m. UBWO - killer one, empty stomach

Bench Press:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs (8)
12 x 15 lbs (9)

Fly:
12 x 10 lbs (9)

Seated DB Press:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 20 lbs (9)
12 x 15 lbs (10)

Side Raise:
12 x 10 lbs (9)

DB Rows:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 30 lbs (9)
12 x 20 lbs (9)

DB Pull Over:
12 x 15 lbs (9)

Seated DB Ext:
12 x 10 lbs
10 x 15 lbs
8 x 15 lbs
6 x 20 lbs (9)
12 x 15 lbs (9)

Lying DB Ext:
8 x 10 lbs (10 )

Standing DB Curl:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
3 x 20 lbs; 5 x 15 lbs (10)
12 x 10 lbs (9)

Seated DB Curl:
12 x 10 lbs (10)

Great workout; really felt it today, lying extensions were a bitch!

Rodney, thanks for the input. I'm no longer doing 3 x 50 crunches but have moved onto a program I am following as to the letter as possible, Body For Life and I have found a huge improvement using the methods detailed in the book, including working to failure. The ab-bootcamp is phenomenal, I posted the workout in the main exercise forum if you're interested.

Nat

Wow, Nat, your log is inspiring. Keep up the great work. Can't wait till you complete your 12 weeks, you're gonna look fantastic.

I've been thinking about BFL, but to be quite honest, I'm afraid to do it at this point. I need to lose about 65 lbs. and I don't want to bulk up! Nor do I want to maintain this current weight (even if I do lose inches). Do you recommend it for someone like me? I've been LCing, but BFL has peaked my interest.

5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

P.S. Angie, BFL is not about 'bulking up', it's about losing body fat and not losing lean mass. I recommend you take a look at:

www.bodychangers.com and
www.bodyforlife.com

bodychangers has some remarkable transformations; people with 100 lbs of body fat to lose and some with only 10lbs. For women to bulk up you'd have to be lifting serious weights and taking drugs (we're talking steroids etc) The worst thing you can do when losing weight is to lose lean mass, buidling some muscle will raise your metabolism and ensure you only lose body fat. BFL isnt something you have to wait to do until you're 10 or 20 lbs away from goal.

Dear Angie H.

Go for it with Body for Life, or some other bodybuilding type exercise program. Very few woman can get big from weight lifting without taking anabolic steroids--it just won't happen no matter what you do or how hard you train. If you aren't planning to take anabolic steroids and are not naturally VERY muscular (not just big) already, you don't need to worry about bulking up. What weight lifting WILL do is make you lose weight faster and give you more interesting curves plus a firm, athletic touch-appeal.

I like Body for Life. I also think the exercise programs from Bill Pearl.com are wonderful and have plenty of variety. He sells exercise cards with the whole workout on the 8.5 x 11 card. When it is completely filled in, it's time to change exercises by changing cards.

BFL and Bill Pearl are both body builders. You might also consider "Power to the People" by Tsatsuline. This is strickly strength training and won't even put size on a healthy, young male. P2P will make almost anyone stronger and much firmer.

Good luck and best wishes,