Started BFL last night. I had started lifting again, in addition to cardio, on 10/14/02. Here's my progress re UB from 10/14/02 to 11/06/02:

Chest: x15x12x12x10

Flat Bench Press (barbbells)
start: 15# all
end: 20#/15#/15#/20#

Incline Press (barbells)
start: 15# all
end: 25# all

Back: x15x12x12x10

Seated Rows
start: 40#/50#/60#/60#
end: 70# all

Lat Pulldowns:
start: 60#/70#/60#/60#
end: 70# all

Shoulders: x15x12x12x10

Shoulder Press (seated)
start: 12#/12#/12#/10#
end: 15# all

Lateral Raises (standing)
start: 8#/8#/5#/5#
end: 15#/12#/10#/10#

Biceps: x12x12x12x10

Incline Dumbbell Curls
start: 10# all
end: 12#all

Hammer Curls
start: 10# all
end: 12# all

Triceps: x12x12x12x10

Pushdowns
start: 40#/45#/45#/45#
end: 60# all

Dumbbell Extensions
start: 12#/10#/8#/8#
end: 12# all

Here's BFL Day #1, UB Workout:

Reps for all exercises x12x10x8x6x12 for first exercise, followed immediately by 12 reps for second exercise (unless otherwise noted).

Chest:

Dumbbell Incline: 12#/15#/20#/25#/15#
Dumbbell Flyes: 15#

Need to increase weight on all incline reps.
Flyes are fine at 15#.

Shoulders:

Shoulder Presses (seated): 8#/10#/12#/15#/12#
Lateral Raises: 10#

Need to increase weights slightly on all shoulder press reps.

Back:

Lat Pulldowns: 50#/60#/70#/80#/70#
Seated Rows: 70#

Need to increase all such that high point sets are 80 each.

Triceps:

Pushdowns: 50#/55#/65#/75#/65#
Standing Dumbbell Extensions: 15#

Need to increase weight on all pushdown reps. Extensions are okay!

Biceps: Reps: x12x10x6x4x12x12

Incline Dumbbell Curls: 12#/15#/20#/20#/15#
Hammer Curls: 12#

Hit a high point! These were killer! Need to reduce weight on all but the highpoint sets as I could not make the reps.

BFL Day 2

I feel like such a wuss doing 20 minutes of cardio....so I did 21. Really, though, I lost track of levels and minutes and found I was at the end but still wanted to try and hit my 10 (which probably more accurately would be labeled an 8) so I went over a minute. I did the treadmill, and just increased the speed every minute in increments of .5. I started at 3.5 and ended up at 5.5 as my high point. I think I could push up the level 10 to 6.0 next time, and try and hit a high point. Okay, so that's my goal for Thursday. I'm off to plan my LBWO for tomorrow!

Did my first BFL LB/AbsWO. First, here's my progress re LB/Abs from 10/16/02 to 11/08/02, prior to beginning BFL:

Quads: x15x12x12

Leg Press
start: 140#/160#/160#
end: 190# all

Leg Extensions
start: 35# all
end: 40# all

Hams & Glutes: x15x12x12

Leg Curls (seated)
start: 40# all
end: 55# all

Deadlifts (dumbbells)
start: 20# all
end: 25# all

Calves: x15x15x15

Calf Lifts (standing)
start: 70# all
end: 90# all

Abs:

Floor Crunches x20x20x20x20

Floor Obliques x20x20x20x20 (per side)

Decline situps (only tried these twice with no weight)
x15x10
x15x10x10

Here's BFL Day #3, LBWO

Start Time: 6:22 p.m.
End Time: 6:58 p.m.
Total Time: 36 minutes (6 minutes fast)

Reps for all exercises x12x10x8x6x12 for first exercise, followed immediately by 12 reps for second exercise (unless otherwise noted). No. in () is intensity level. Need to look at other BFL gym logs and see how these items are set out.

Quads:

Leg Press: 160#(5)/180#(6)/200#(7)/220#(7)/200#(8)
Leg Extension: 40# HIT A 10!

1 minute between HP sets--someone on machine. Need to plan alternative exercise as back-up. Squats? Also, try increasing weight on presses by 20# each.

Hamstrings/Glutes:

Hamstring Curls (seated): 45#(5)/50#(6)/55#(7)/60#(8)/55#(9)
Deadlifts: 20#(8)

Need to bring weights over next to machines for deadlift set so as not to have 1 min. between HP sets due to walking over to free weights and then trying to find 25# weights (which I could not find and had to settle for 20#).

Calves:

Standing Calf Raises: 70#(5)/90#(6)/110#(7)/130#(8)/110#(8)
Seated Calf: 130#(8)

1 min. in between HP sets due to unfamiliarity with seated calf machine. Need to increase Seated Calfs to 150#.

Floor Crunches (no time in between, except for last set before HP sets): 0#(5)/0#(6)/0#(7)/0#(7)/0#(7)
Decline Sit-ups: 0#(10) HIT ANOTHER 10!! Honest to goodness failure at 11 reps.

Decine sit-ups ROCK!!! Crunches, however, do not. Don't know how I could ever make them a level 9. Also, is it necessary to wait 1 minute between the ab crunch sets?

All in all, great workout! I worked up quite a sweat before moving on to abs, and finished 6 minutes early. I did feel rushed as I kept worrying someone was going to snag my next machine and throw me off track. UBWO is easier in this regard, as it largely is free weights. I guess I'm going to have to consider squats and lunges as an alternative, but I'm worried about injuries.

Spaghetti squash is done, and I'm hungry!

Here are my beginning and current measurements:

Start (9/14):

Bust 43.5
Waist 37.0
Abd 42.0 (10/2)
Hips 45.0
R Arm 15.0

Today (11/14):

Bust 42.5
Waist 34.5
Abd 40.25
Hips 42.0
Bicep R 13.75
Bicep L 13.5
Wrist R 6.75
Wrist L 6.75
Thigh R 26.5
Thigh L 26.5
Calf R 16.5
Calf L 16.5
Ankle R 9.5
Ankle L 9.5

Beginning weight: 213.5
Today: 203.5!!

TEN POUNDS!!

BF: 37%???? (calipers and PP formula)

to Squats. These should be part of every workout, IMHO. Use them as a back up for your primary exercise anytime.


You'll find if you switch the order of these around you'll notice the hamstring workout a lot more, Pam. Curls are more an isolatin exercise and are great for 'finishing off the muscle'. Deadlifts, on the other hand, are compound exercises that do a number on many muscle groups and should be used for the primary exercise. A good alternative to these would be Lunges - you can modify them to target the quads or hamstrings / glutes depending on how wide a step you take.

WTG on the inches!!

Cheers,
Nat

Hi, Nat. Thanks so much for stopping by and giving me some guidance! Next LBWO, I'm going to opt for the deadlifts as primary. I know I'm avoiding the squats and lunges for the reason that I find them challenging, but I am up for that challenge!! So those are coming in next LBWO as well.

Also, I noted the subtle direction--it's the inches that matter, not the damn scale!! If I tell myself that enough times, I will come around to believing it, I just know it!

Had a great cardio workout last night. I did not think I was going to make it through all of minute 19 having upped the speed on the treadmill to 6.0 as planned. The last 15 seconds seemed like an eternity, and I had to push myself pretty darn hard to make it through, but make it through I did! I'm pretty sure it qualified as a 10. I also made sure my 6s were 6s, and not 5s so that my active recovery was active! Man, I love this way of working out. It feels so much more challenging, and I feel like I'm building my endurance a lot faster. And with all this focus on intensity, and increasing it every minute, 20 minutes flys by! I capped off my cardio workout with 10 more minutes of moderate intensity (pretty darn boring). So I did a total of 30 minutes, 20 of which were high intensity.

WTG on hitting that 10! You really know it when you find it, don't you!

Good job Pam! Keep up the good work! I can't wait to see what our week 4 results are! Mine are right around Turkey day... I'll probably measure that morning. I'll be sure to let everyone know though!

Have a great day!!!!!!
Kate

Holy moly! I am sore for the first time since the first week I started lifting again, a little over a month ago now. I did the dead lifts as my primary exercise last night, and as Nat predicted, I sure can feel it! Even with the twice-a-day glutamine, I know I did a LBWO yesterday, BIG TIME!

Okay, here is my update:

C1W1D5/UBWO

November 15, 2002

Total Time: 49 minutes

Reps for all exercises x12x10x8x6x12 for first exercise, followed immediately by 12 reps for second exercise (unless otherwise noted).

Chest:

Dumbbell Incline: 15#/20#/25#/25#/25#
Dumbbell Flyes: 15#

Couldn't make 30# on 4th set. Will try again next time.

Shoulders:

Shoulder Presses (seated): 10#/12#/15#/20#/15#
Lateral Raises: 10#

Need to increase weights again slightly on all shoulder press reps. Lateral raises are okay for now as don't want to compromise form.

Back:

Lat Pulldowns: 60#/70#/80#/90#/80#
Dumbbell Pullovers: 15#

Somebody was on the seated row machine and had to quick come up with alt. exercise. Need to use dumbbell exercises and not machines as this seems to happen frequently. Next time will use one-arm dumbbell rows.

Triceps:

Pushdowns: 55#/65#/70#/75#/70#
Standing Dumbbell Extensions: 12#

Weight on pushdown reps is okay. Need to go back up to 15# on extensions.

Biceps:

Incline Dumbbell Curls: 10#/12#/15#/20#/15#
Hammer Curls: 12#

The bicep exercises continue to kick my butt. Hit another 10 here!

C1W1D6

November 16, 2002

Took the day off as mom and dad came into town Friday night and stayed through Sat. evening. Did cardio workout on Sunday instead.

C1W1D7 Cardio

November 17, 2002

Total Time: 41 Mins.--20 Mins. HIIT, 21 Mins. Moderate Intensity

Three miles at Town Lake. More difficult to get the intervals right without all the gizmos on the treadmill. Also, inclines don't necessarily coincide with where I want to be on the intensity scale. Do like the variety, and intervals outdoors will get easier with practice.

C1W2D8/LBWO

November 18, 2002

Total Time: 42 Minutes

Quads:

Leg Press: 180#/200#/220#/240#/220#
Leg Extension: 40#(10 reps) HIT A 10!

The extensions killed me! Hurt so good!

Hamstrings/Glutes:

Deadlifts: 12#/15#/20#/25#/20#
Dumbbell Lunges: 15#--8 reps each leg.

As Nat suggested, I could feel the hammie workout a lot more doing the deadlifts first. I couldn't control my form worth a damn on the lunges, so I gave up after 8 reps. Today I feel it big time!

Calves:

Standing Calf Raises: 70#/90#/110#/130#/110#
One-Legged Calf: 70# no goooo

Someone was on the seated calf machine, so I tried to improvise and do one-legged calf raises on the standing machine. My legs felt like jello and would not cooperate. I ended up doing 12 reps. of regular standing calf raises at 70#.

Will attempt to get the seated calf machine next time and do 150# as planned.

Abs:

Floor Crunches: 12/10/8/6/12
Decline Sit-ups: 0#/12 Reps HIT ANOTHER 10!!

Made the crunches count today. Concentrating on pressing my lower back down and holding one count at the top made a big difference. Waited 30 seconds between all but high point sets this time. Made it through 12 decline sit-ups on hole 4!

Again, another challenging LBWO. I seem to work up quite a sweat doing LB.

C1W2D9

November 19, 2002

Cardio

Total Time: 30 mins.--20 min. HIIT, 10 mins. Moderate Intensity

Treadmill

3.8
3.8
4.1
4.5
5.0
5.5
4.1
4.5
5.0
5.5
4.1
4.5
5.0
5.5
4.1
4.5
5.0
5.5
6.0
4.1

Don't think I quite hit a 10 this time as I felt like I could have gone a little longer on minute 19 if I had to. Maybe I'll up the pace next time....

That you live in Texas!!!! We could totally work out together!!!! LOL

You do almost the same weights on everything that I do, and even our treadmill workouts are similar! LOL I think I'm going to borrow your leg extension workout next LBWO... I had no idea which weights to use this week, as it was my first one... yours look doable for me though. Do you use the upright machine whre you are seated straight up and push out, or do you use the one where you are reclining and have to push UP?

I'm still not convinced that I'm going to see any real difference in my 4 week stats... but I'm hoping that there will be one by 6 weeks!

Have a great day!!!!!
Kate

Pam, if it's any consolation, I'm still in agony too from Monday's LBWO. I feel as though I have an intimate knowledge of what it must be like to be 136 years old *ouchies*

Re those lunges; if you can get a barbell instead the dumbbells I've found it makes the exercise a lot more stable (you'd think otherwise but it's not so!)

Nat

Kate, I would love to have you as a workout partner! You and Eric could always move to Austin--after all, it is a very livable city! I do the leg extension machine where you are seated straight up and push out. Let me know how it feels. It kills me! LOVE IT!



You are SO going to see a difference in your 4-week stats. I can't wait to hear!!

Well, I still am feeling Monday's LBWO. Good thing I still have two days to recover. My hammies (and ass) still are sore. (Now that's fun to say. ) Also, nice to know BFL Goddess Nat is providing me company in my misery. Thanks, Nat! I can't wait to try the lunges with a barbell on Friday.

If there is golf in Austin, I'm sure he can be talked into it! LOL

I do the leg extension machine where you are practically on your back on the floor and have to push up (its a big monster over by all the men's funky free weights)... it is MUCH more difficult... probable due to gravity. I think the machine itself weighs about 40 lbs... need to find out what the real # is so that I can factor that into the weights I've been doing. The seated one you do is too easy for me... I can do the whole stack of weights and not even break a sweat. *Sigh* The pittfalls of being a brute. LOL

I'm saving Lunges till my next switcheroonie. I'm sure my legs are gonna love me for it too! LOL

As for my 4 week results... we'll see. I'm taking measurements Turkey Day morning as I'm taking it as my free day instead of the 29th. Keep your fingers crossed for me!

Off to my UBWO and first mod-inten Cardio...

While I have been very remiss in posting my workouts (actually, I've been remiss in posting anything at all), I have not been remiss in keeping up with my BFL workouts.

UPDATE:

C1W2D10 November 20, 2002 UBWO

Total Time: 50 minutes

Chest:

Dumbbell Incline: 15#/20#/25#/30#/25#
Dumbbell Flyes: 15# (10!!)

Hit those 30# dumbbells on the incline press this time!

Shoulders:

Shoulder Presses (seated): 12#/15#/20#/25#/20#
Lateral Raises: 10# (10!!)

Back:

Lat Pulldowns: 60#/70#/80#/90#/80#
Seated Rows: 70# (10!!)

Triceps:

Pushdowns: 55#/65#/75#/85#/75#
Standing Dumbbell Extensions: 15# (10)

Biceps:

Incline Dumbbell Curls: 10#/12#/15#/20#/15#
Hammer Curls: 12# (10!)

The bicep exercises continue to kick my butt. Hit another 10 here!
Everything was a 10 today? What's up with that? Am I giving myself 10s too easily?

Need to go a little faster next time. Don't know where I'm losing those 4 minutes. Need a stop watch. Stick at all weights and work on form. Arms are exhausted!

C1W2D11 November 21, 2002 Cardio

Took the day off and met Bill for dinner/wine. Made up on Free day, Sunday, Day 14.

C1W2D12 November 22, 2002 LBWO

Total Time: 40 minutes

Quads:

Leg Press: 180#/200#/220#/240#/220#
Leg Extension: 40# HIT A 10!

The extensions killed me yet again. Did them very slowly with long pauses in between.

Hamstrings/Glutes:

Deadlifts: 12#/15#/20#/25#/20#
Leg Curls: 55#

Calves:

Seated Calf: 70#/110#/130#/170#/150#
Seated Calf: 150

Abs:

Floor Crunches: 12/10/8/6/12
Side Crunches: 12 each side

Got to south gym and found it closed today for remodling. Somehow found it in me to drive to north gym on a Friday night and get my workout in. I was not going to miss two nights in a row!! No standing calf machine here, so did 2 HP sets on seated calf. No decline bench for situps, so did side crunches instead. Ab workout is not tough enough without the decline situps. North gym sucks as far as weights go, but managed to get a decent workout in anyway.

C1W2D12 November 23, 2002 Cardio

Total Time: 20 min. HIIT

Treadmill

4.0
4.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
4.0
4.5
5.0
5.5
4.0
4.5
5.0
5.5
6.0
3.8

Need to push myself harder on cardio. No walking except during warm-up and cool down!

C1W2D14 November 24, 2002 Cardio

Total Time: 20 minutes HIIT (Make-up for missing Thurs. 11/21)

Treadmill

4.0
4.0
5.0
5.5
6.0
6.5
5.0
5.5
6.0
6.5
4.0
5.0
5.5
6.0
3.8
4.5
5.0
5.5
5.5
3.5

This was a tough cardio workout. Wasn't able to run the whole time after starting out at faster pace. Will pull it back a notch next time and see if I can do it without walking on the level 6s.

C1W3D15 November 25, 2002 UBWO

Total time: 49 minutes

Chest:

Dumbbell Incline: 15#/20#/25#/30#/25#
Dumbbell Flyes: 15#

Increase flyes to 20 lbs. Hit the 30s on the incline presses again. Love that!

Shoulders:

Shoulder Presses (seated): 12#/15#/20#/25#/20#
Lateral Raises: 10#

Back:

Lat Pulldowns: 60#/70#/80#/90#/80#
Seated Rows: 70# (10)

Triceps:

Pushdowns: 55#/65#/75#/85#/75# (10)
Standing Dumbbell Extensions: 15#

Increase standing DB Extensions to 20#

Biceps:

Incline Dumbbell Curls: 10#/12#/15#/20#/15#
Hammer Curls: 12#

Used second-hand and still 3 mins. slow. Speed up between sets when raring to go. Good workout!

C1W3D16 November 26, 2002 Cardio

Total Time: 20 min. HIIT

Treadmill

4.0
4.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
6.0
4.5
5.0
5.5
4.5
5.0
4.0

Ran all 17 minutes (albeit very slowly at some points)!! Next time, keep same pace except kick it up on minutes 18 and 19 to 6.0 and 6.5 respectively. Great job on running the whole way!!

C1W3D17 November 27, 2002 LBWO

Total Time: 35 minutes

Quads:

Leg Press: 180#/200#/220#/240#/220#
Leg Ext: 40# managed only 8 reps with great difficulty (10!)

Didn't eat well throughout the day as I got busy at work, which may have been the cause of running out of gas here.

Hamstrings/Glutes:

Deadlifts: 12#/15#/20#/25#/20#
Leg Curls: 55#

Increase weights on deadlifts and leg curls.

Calves:

Standing Calf: 70#/110#/130#/150#/130#
Seated Calf: 150

Abs:

Floor Crunches: 12/10/8/6/12
Decline Situps (hole 4): 12

Concentrate on going lower on decline situps.

Okay workout. Didn't feel too tough today.

C1W3D18 November 28, 2002 Cardio

Turkey Day, Free Day, Making this up on Sun., 12/01

UBWO
Total Time: 46 minutes

Chest:

Dumbbell Incline: 15x12/20x10/25x8/30x6/25x12
Dumbbell Flyes: 20x3/15x9

Not ready for 20# on flyes just yet, but close!

Shoulders:

Shoulder Presses (seated): 12x12/15x10/20x8/25x6/20x12
Lateral Raises: 10x12

Back:

Lat Pulldowns: 60x12/70x10/80x8/90x6/80x12
Seated Rows: 70x12 (10!)

Triceps:

Pushdowns: 55x12/65x10/75x8/85x6/75x12
Standing Dumbbell Extensions: 20x12 (10!)

Biceps:

Incline Dumbbell Curls: 10x12/12x10/15x8/20x6/15x12
Hammer Curls: 12x12 (10!)

Did my workout today in lycra top sans t-shirt. Really enjoyed watching my muscles move as I put myself through the paces. From now on, at least on UBWO, no more t-shirts! Great workout. Arms are shaking. And, did it in exactly 46 minutes. (Shaved 15 seconds off numerous breaks between sets to get there.) Stick at all weights for next workout. Concentrate on form and speed.