Ruthie's BFL Gym Log

[Ruth]

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

[Ruth]

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

[Marlaine]

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

[Ruth]

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; :mad: :( 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!

[Ruth]

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! :roll: :spin:

[Ruth]

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. :rolleyes: :daze:

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?

[Ruth]

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.

[Ruth]

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 :thup: 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! :D

[Ruth]

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!

[Ruth]

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.

[Ruth]

C2W2D1 May 27 LBWO

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

[Marlaine]

What made you decide on extra cardio?

M

[Ruth]

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 :rolleyes:

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" :roll:

Bottom line: I want good results for my 2nd challenge, after all I'm going to enter a fitness contest aren't I?

[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.

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

[Ruth]

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.

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 :daze:

[Ruth]

C2W2D2 May 28 20 MAS

Oy, oy, oy. The legs were sore today after yesterday's LB & cardio. Mild shin splints during my run, that's no fun. No more double w/o's this week for moi :rolleyes: The trainer showed me how to use the Smith Machine today & I'll be incorporating it into my LBWO after I practice with it for a while. Of course, that depends on the program the new trainer will have for me on Monday.

Once again I'm tired & sore, and longing for my bed it's almost 9 & all I wanna do is sleep. Sheesh, how exciting is that when you're single?

Nite

[Ruth]

C2W2D3 May 29 UBWO

Excellent w/o. Kept the weights at previous levels and I'm still hitting my 10s. The 1 arm rows really isolated my back muscles and i'm feeling it, and it's a good sore feeling.

I'm looking forward to cardio tomorrow. I've had a few comments lately on how much slimmer my legs are and I'm sure that running is very helpful. Squats & such are great, but we've all noticed that runners usually have a lean, mean legs. That's what I want, lovely, knock-em-dead gams ;) :p

[Ruth]

C2W2D4 MAY 30 20 MAS

Great run on the treadmill. Successfully ran at the speeds that made me sick last week but wasn't sick today. Yes! Improvement :D

Abs:
10 reps back extensions, 30 crunches with legs on a stool, 1 ea side hip rotation/stretch; X sets; 10 vacuums + trialed twist crunches 4 ea side. I'll be adding some of these in after the set of 30 crunches. Previously I was not comfortable doing twist crunches, it bothered my back but today I did them quite easily & comfortably. What a marvelous sign (and proof) that I'm getting stronger. I'm going to have abs of steel one day ! I love doing the ab work.

Last weekend I experienced deep pinching pain in my right buttock, I mentioned it in one of my journals. Tues & Thurs I've been doing the back extensions but not going fully down & the pain has subsided. That rotten disk herniation is just on the edge of being a problem again, I must be very careful about how deeply I bend forward, as well as using my legs not my back when picking up weights from the floor. The 15 & 20 lb dbells are on the floor, no room on the rack for them. I'll make sure to tell the trainer on Monday about the disk thingy, 'cause I forgot to when I talked to him earlier this week

[Ruth]

C2W2D5 MAY 31 LBWO

Ooooh, what a w/o.

Quads, changed from wall squats against a wall to the Smith Machine. Increased the weights by 10 lbs as well. The legs were wobbly when I was done; the last 5 reps on the Smith were an all out effort. It's harder to keep the legs aligned on the Smith, as compared to with the ball.

Glutes: increased weights by 10 lbs - hard work was done :p

Calves on the leg press machine - new max weight: 200 lbs x 6 reps. My calves felt this for hours.

I've been pushing myself to new levels on weights & tmill speeds every day this past 2 weeks. It feels good. I won't be doing any extra cardio - it just takes too much time out of my day.

[Ruth]

C2W2D6 June 1

Took this as my free day - too tired to get out of bed early enough & I had a birthday picnic to attend for lunch.

I'm trying to be flexible in order to be kind to myself.

[Ruth]

C2WCD7 JUN 2 20 MAS

Tmill run was great for working up a sweat.

Lots of ab work & then a full, busy day.

[Ruth]

C2W3D1 June 3 UBWO

Nadda, nope, didn't happen. Got to bed way too late last night & had not recovered from the exhaustion of last week. I had a session with a trainer at 7:45 tonight so I decided to skip the AM w/o. I didn't want to overtrain. Turned out I should have done the AM stuff, oh well, live and learn. I may use my next free day to get this one in.

Personal training session: I'm going to be doing supersets for a while. I've got an UBWO and new ab exercises; next week I'll get my LBWO. The week after I'll be given a 3 day split to work on. :D Looks like I'll be getting lots of variety.

TrainerDan's Metabolism book arrived in the mail today :thup: I've only had a quick glance at it and hope to find some spare time (hahahaha) to read it.

Gotta go journal, fix meals & hit the hay

[Marlaine]

Originally posted by Ruth
Personal training session: I'm going to be doing supersets for a while. I've got an UBWO and new ab exercises; next week I'll get my LBWO. The week after I'll be given a 3 day split to work on.

Okay....there is not NEAR enough information here!! Inquiring minds wanna know!! Give!!

Marlaine

[Ruth]

Hah! You think I can distill 1 hr + into a few paragraphs? All exercises with the heaviest weight I can manage and still perform with good technique.

Abs: hard to describe these ones, I haven't had time to check Exrx or anything else to see if they have a name. I've got 2 lower ab exercises 3 sets 10 reps each. No, none, zero, of regular ab crunches. These lower ab exercises are HARD.

My standard DB Wall Squats with a ball have been tweaked to make the glutes & hamstrings work harder - I'll add that into tomorrow's LBWO. The rest of the time was spent on UB.

Chest: 12 reps Flat bench press with a rotation of the weights to target a particular area - this should help keep the girls from sagging ;) :p ; 30 sec rest then 12 reps of DB Flyes;

Shoulders: 12 reps of Arnold press; 30 sec rest; 12 reps reverse lateral raise; 30 sec rest; 12 reps lateral raise; 30 sec rest; 12 reps anterior raise; OY!! 4 different shoulder exercises. I'll have some deltoids after 6 weeks of this :D

Back: 12 reps wide lat pulldown; rest; 12 reps close grip pulldown with shoulder blades squeezed on both exercises; this islolates the lats more effectively. I could feel it;

Lower back & glutes: 12 reps single leg extensions on ball (raising leg as high as possible); 12 reps alternate arm/leg 'supermans' on ball; rest; 12 reps back extension on ball :spin:

Back: Rhomboids: 12 reps ea side 1 arm seated row on cable machine; 12 reps 2-arm seated row; both exercises with shoulder blades squeezed;

Triceps: on cable machine: 12 reps tricep push down; rest; 12 reps triceps extension. Oooh baby, I felt this one.

Biceps: 12 reps ea side of half curl, pause, then a full curl. Always rotating the DB as it comes up.

The plan is to have 6 weeks of this kind of superset, then back to the BFL pyramid training. R says I'll see a real improvement on what I'm lifting once this is done. I'll get the basic LB exercises next week & the following week I'll get my 3 day splits. The ball exercises will certainly be addressing core body strength issues.

Wadda ya think? Is it enough? :eek: Maybe you should make an appt? In your spare time of course :p

[Marlaine]

Holy Cow Ruthie!!

Sounds like this guy really earns his money! Did he give you tons of info while you were working like you said you'd heard him doing?

Yup....I'm thinking that this is definately going to keep you busy pumping iron! And it sounds like there will be some big changes in you over the next several weeks. I'm absolutely green! I'd love to do a session or two or three with a trainer and get some direction and tips, since I don't feel that I'm gaining any ground at this point.

Hope to talk soon...off to work now!

Marlaine

P.S. Thanks for telling all!

[Ruth]

Originally posted by Marlaine
Holy Cow Ruthie!!

I'm absolutely green!


So when am I going to get a chance to check out the green-ness of Marlaine? Thurs for coffee would suit me, are you working til 8?

FYI, at some point (the papers are at home) I'll be increasing to 2 and then 3 sets of these exercises. By then I think I'll be like a baby, w/o, work, eat, sleep & no time to be social :eek:

[Ruth]

C2W2D3 JUN 5 LBWO

Only 1 exercise changed as a result of PT, (we'll do LB next Mon)
it was a modification of DB Wall Squat to activate hams & glutes. By the time I moved on to doing Step Ups for the glutes I felt it in the right buttock - a deep pinching pain. This is NOT a good sign. Hopefully the back stretches I did helped 'cause I hope it doesn't bother me tonight.

Overall it was a great w/o - modified calves on leg press machine & I've felt it all day. :D

Gotta go post in the regular journal & off to bed for me.

[Marlaine]

Originally posted by Ruth
By then I think I'll be like a baby, w/o, work, eat, sleep & no time to be social :eek:

Well...you already know that coffee tomorrow night is a go...but I wondered if there might be a third coming along? I can hardly wait to swap training tales and tips.

If you are a baby, then I am too. That's what I've been living. Eating, working out, eating, working, eating, sleeping, buying supplements, eating and no time left over to even breath.

Talk to you tomorrow.

Marlaine

[Ruth]

C2W3D4 June 6 Thursday 20 MAS & Abs

AAARRRRGGGGHHHH. Mr. IBS again this AM before my run. Have I mentioned before how frustrated I am by my body’s infirmities? IBS saps my energy and I wasn’t sure I’d be able to finish all the intervals. My legs felt leaden but I persevered and finished. I hoped & expected that I’d feel better after the run and YES! I was feeling better. LUUURRRVVV those endorphins!

Abs next, these lower ab exercises are killers and I’m feeling the abs.

I’m feeling triumphant about completing my cardio today. No way do I want to miss any w/o becuz of IBS. Stubbornness beats IBS! Yahooooo!

Tomorrow: my new UBWO. I'm breaking out of my comfort zone here. It should be good.

[Ruth]

C2W3D5 JUN 7 UBWO

First day of my new ubwo. Yeehaw! I felt much better today and enjoyed my new routine. I started out easy, not wishing to overtrain ;) I'll need to increase weights on the back, chest & shoulder exercises but I'm pleased to say that I hit the target right on with the tris and bis. I'm feeling all muscle groups except chest so I did something right.

Chest: 12x15 lbs DB press; 12x11 lbs DB flyes
Shoulders: 12x15 lb Arnold press; 12x6.6 lb reverse lateral raise; 12x6.6 lb lateral raise; 12x6.6 anterior raise;
Back: 12x70 lb wide grip pulldown; 12x70 close grip pulldown; 12x16.5 lb Seated 1 arm row on cable machine; 12x33 lb 2 arm row
Triceps: 12x33 lb Pushdown on cable machine; Extension 12x33 lb;
Biceps: 12x15 lb; ea arm, perform a half curl, pause, lower the a full curl. Unbelievable the burn I got! I thought my bis had 'popped' before, but you should see them tonight.

I can hardly wait for Monday and my new LB exercises, then the following week I'll be given a 3 day split.

Note: to explain the odd poundage on my weights. My gym has a mix of weights and machines in lbs and kilograms and I always translate it to lbs. Ie 3 kg = 6.6 lbs.

[Ruth]

C2W3D6 JUN 8 20 MAS

This was the usual run on the treadmill. Lower ab work + stretches. I'm feeling the pain in right butt again so will drop something on next ab session. Felt great, lots of energy 'cause I got lots of sleep Friday.

C2W3D7 JUN 9 UBWO

This was to make up for the missed w/o the previous Monday.

10 min warmup on treadmill.

I increased some weights, this is what I did:

Chest: db press 12x20 lbs; db flyes 12x15 lbs
Shoulders: Arnold 12x20; reverse lateral raise 12x8.8 lb; lat raise 12x8.8; anterior raise 12x8.8
Back: wide grip pulldown 12x80 lbs; close grip pd 12x80 lbs; 1 arm seated row 12x 22 lbs ea side; 2 arm seated row 12x44 lbs
Triceps: cable pushdown 12x16.5 lbs; cable extension 12x16.5 lbs
Biceps: half curl 12x15 lbs; full curl 12x15 lbs

10 more mins on treadmill, warmed up then did an interval pushing speeds up by .1 mph on each min. Big push on the sprint minute from 6.1 mph to 6.4. OY! my feet had wings ;) I'm going to throw in sets like this occasionally as training for increasing my cardio session.

I admit I was knackered for the rest of the day. Main cause was lack of sleep, due to a very late bedtime on Sat night.

[Ruth]

C2W4D1 JUN 10 20 MAS

Same old, same old on the tmill. 15 mins extra cooldown
10 back extensions, 10 knee ups; 5 vacuums; 5 back stretch; 5 hip rotations.

New LBWO from the trainer tonight which I'll implement tomorrow.... gotta go write it up.

[Ruth]

C2W4D2 JUN 11 LBWO

Quads: leg press, 15 x 200 lbs; ball squat 12 x 20 lbs ea hand
Abs: cable oblique 10x10kg; 10 knee ups; 10 ball lifts
Hammies: 1 leg curl 12x50lbs; cable ext 12x50 lbs
Abs: 10 knee ups; 10 cable obliques
Calves: seated calf raise 12x45 lbs; superset with 1 leg extension 12x20 lbs; cable extension: inner thigh & outer thigh 12 x 22 lbs on ea exercise
Abs: 10 knee ups; 10 ball lifts; 10 obliques on ball; 10 crunch on ball;

5 back stretch; 5 hip rotation; 10 back extension on ball; 12 "caesar" on ball - anyone who wants to know about the caesar can pm me :D; quad, calf & ham stretches

This program has me doing ab work between major muscle groups. No rest for the wicked, they say. :p

[Ruth]

C2W4D3 JUN 12 20 MAS

This was the usual run on the tmill with 11 extra minutes cooldown.

Abs: 10 knee ups
10 caesars on ball
10 ball lifts
10 knee ups
10 back extension on ball
10 knee ups
10 hip rotation
10 back stretch

I'll add some more sets of a few things on Friday - yikes.

[Ruth]

C2W4D4 JUNE 13 UBWO *1*

I've currently got a 3 day split, 1 LBWO and 2 UBWO and I've decided to call this *1*. Today's w/o time: 1 hr 15 mins. Core body work takes time ya know!

Chest: db press 13 x 20 lbs;
flyes: 14 x 15 lbs
Cardio: 3 mins ~ 3 mph, incline 3%
Triceps: cable press 12 x 7.5 kg
cable tricep extension 12 14 x 5.0 kg
Cardio: 3 mins ~ 3 mph 3% incline
Bicep: seated half curl, 12 x 15 lbs
seated full curl, 12 x 15 lbs, alternating, ie half curl then full curl
ez bar curl, 12 x 11lbs + whatever that bar weighs!
Tricep kickback 12 x 11 lbs
Cardio: 3 mins ~ 3.3 mph 3% incline
Core body stabilization:
Caesars: 12 ea side
oblique crunch on ball: sets of 12 & 14
ab crunch on ball: 12 reps x 2 sets
knee ups: 20 reps x 2 sets
ball raise: 10 reps x 2 sets
back extension: 10 x 2 sets
10 stomach vacuums
5 hip rotation
5 back stretch
various leg stretches

[Ruth]

C2W4D5 JUNE 14 20 MAS

Standard run on the tmill. This was a killer due to lack of sleep.
12 mins extra cooldown.

C2W4D6 JUNE 15 UBWO *2* 1 HR 15 MINS

Back : lat pull down wide grip; 12 x 80 lbs x 2 sets
lat pull down close grip; 12 x 80 lbs x 2 sets
seated row 1 arm: 12 x 22 lbs x 2 sets
seated row close grip 2 hands; 12 x 44 lbs x 2 sets
Method: 1 set of each exercise; repeat, then on to abs
Ab break: 20 knee ups; 10 back extensions
Shoulders : Arnold press; 12 x 20 lbs;
Reverse lateral raise: 12 x 6.6 lbs
lateral raise: 12 x 8.8 lbs
anterior raise: 12 x 8.8
Abs: 10 back ext, 20 knee ups,
Another group of shoulder exercises, everything the same, except I could only do 11 Arnolds this time. Killer shoulder w/o!!!
Back : bent over 1 arm row; 12 x 20 lbs; 12 x 25 lbs

Core body work :
Caesars: 6
leg raises: 12 ea leg
ball crunch: 15
ball oblique crunches: 15
knee ups: 20 x 2
ball raise: 10 x 2
stomach vacuum: 10
back stretch: 5
hip rotation: 5
various leg, neck & shoulder stretches

C2W5D1&2 : missed my w/o because I was home with a badly pulled muscle. Sharp stabbing pains made breathing difficult, yuck! I plan to make up the missed UBWO on Sunday June 23rd.

[Ruth]

C2W5D3 JUNE 19 20 MAS

The usual routine, 10 mins extra cooldown; lots of core body work & stretches afterwards.

C2W5D4 JUNE 20 UBWO *1*

5 min warmup on tmill, 3.0 mph ~ 2% incline

Chest: db press: 12 x 20
flyes: 12 x 15 lbs
pec deck: 12 x 45 lbs
Tricep: cable push down 12 x 7.5 kg
cable extension: 12 x 5 kg
Bicep: half curl 12 x 15 lb
full curl 12 x 15 lb
Tricep kickback: 12 x 11 lbs
Repeated all of the above; exception: 13 reps on biceps. Felt the burn!

In my gym there is an early aerobics class that starts about 6:45. The instructor and some students have been encouraging me to join the class despite my assertion that the class would kill me. After finishing my weights I joined the class about halfway through. Oy!! It is a killer class but I think I'll get to the gym earlier next Tues so that I can join the class earlier.

Lets see: this will be 3 days weight training with 2 half aerobics classes thrown in and 3 cardio days. My only problem today (apart from having to modify, modify, modify) was that I didn't really have dinner on Wed evening and I was having hypoglycemic symptoms (shaky hands, jittery feeling) by the time I left the change room. It took a while for my double protein shake to hit the bloodstream (it's a LC shake). As a diabetic I'm well familiar with the risks of hypoglycemia so I'll make sure to eat well the night before I add the aerobics class to my w/o. I also plan to have a portion of a protein bar in my bag on these days so that I can eat as soon as I hit the change room or while I'm doing stretches.

[Bloom]

:o All looks like double dutch to me Im afraid Ruth :p Im tired and feel dizzy and faint just reading it :daze: no wonder you need the chiropractor, nah im just ribbing you ;) :lol:
Ill go back to the couch and telly now and think about it. maybe I'll be insprired :D
I am pushing myself just to get one peice of excersise equipment to get some excersise in the winter. I dont like getting out in the rain, afraid I'll melt ;) now wouldnt that make it easy :lol:

take care :wave:

[Ruth]

Originally posted by Bloom
[B
I am pushing myself just to get one peice of excersise equipment to get some excersise in the winter. I dont like getting out in the rain, afraid I'll melt ;) now wouldnt that make it easy :lol:

take care :wave: [/B]

Yup, melting in the rain would be too easy. My b-in-law has often reminded me that I'm not made of sugar and won't melt in the rain! He loves me, really he does :p I've got far too much pepper in me to be made of sugar. Hehehe and I like it that way.

Exercise equipment for home: will anyone else be using the equipment? Is space a consideration? Treadmills take up a lot of space. Elliptical trainers take less space and are easy on the knees. If you should get up to a jogging/running pace and want to protect your knees/hips then this would be the machine for you. Personally I'd love to have a treadmill but $$$ and space hold me back :rolleyes:

Gotta run & update my Friday gym log b4 the next week starts

[Ruth]

C2W5D5 JUNE 21 20 MAS

The usual 20 mins on tmill with an extra 15 mins cooldown.
Lots & lots of core body work & ab work. I skipped any exercises that I suspect of aggravating my lower back/disk herniation. The right buttock was very sore all day. Walking hurt, sitting hurt, yadda yadda yadda. I was very upset to be feeling this way, I remember it so well from last year during the lead-up to an extended sick leave for disk herniation (L5 or L6). The direct cause of Friday's pain: the aerobics class I did on Thursday.

The only way to get relief from the symptoms is to lay flat on my back. I decided to give myself the weekend to do just that & I'm feeling much better. I've got an hour of massage treatment after work on Mon, then later I'll see the trainer. I'll discuss with him the fact that anything that works the glutes moderately or intensely leads to pain & see what he suggests on the milder end of exercise.

I'm very disappointed that the disk problem has popped up again and NO WAY do I want another summer off work lying around! Just talking about it makes me teary....bad memories of pain. I just don't want to go there again. Next time I see my doc I'll be discussing my options with her.

I'm off to prepare for work & the gym tomorrow.

[Ruth]

C2W6D1 JUNE 24

No workout today, I needed the extra sleep and I just wanted to be kind to my body. Tomorrow, UBWO.

[Ruth]

C2W6D2 JUNE 25 UBWO #1

5 min warmup on tmill;

Chest: pec deck, 15 x 35 lbs
db press, 13 x 20 lb
db flyes, 20 x 11 lb

Tricep: cable pushdown, 15 x 11 lbs
cable extension, 13 x 11 lbs
kickback, 14 x 11 lbs

Bicep: half curl 12 x 15 lb
full curl 12 x 15 lb
ez bar curl 12 x 20 lb

All of the above x 3

3 mins cardio after 1 full set of above, then 3 min cardio breaks after each muscle group for 2nd & 3rd go round.

Core body: 20 knee ups x 2
10 ball raises x 2
10 vacuums
10 ball bridges
hip rotations, back, leg, neck & shoulder stretches

I'm aiming for lower weights on the more challenging exercises but with higher reps. Today was the first time I EVER did 14 reps on tricep kickback. I'll up the reps next time :D

[Ruth]

C2W6D3 JUNE 26 20 MAS

The usual cardio on the tmill followed by an extra 15 mins walking to cooldown.

Core body work, abs & stretching.

Tomorrow: I'm going to attempt LBWO despite some niggling discomfort in the right butt. M says I shouldn't but I want to give it a try. I'll be modifying & reducing weights of course.

[Ruth]

C2W6D4 JUNE 27 LBWO

Skipped my workout today because of sciatic pain in butt & down leg sometimes. (sigh). This is a good place to keep track of this stuff so that I can give an accurate recounting of my symptoms when I see the doc. GGRRRRR I hate this weakness in my back.

Thanks Marlaine, you were right about needing to rest today rather than do my LBWO. {hug}

[Bloom]

Ill go back to the couch and telly now and think about it. maybe I'll be insprired
Hey there Ruth...guess what
Elliptical trainers take less space and are easy on the knees. If you should get up to a jogging/running pace and want to protect your knees/hips then this would be the machine for you.
I got one today :D :thup:
I'll be able to start my own excersise log too now huh.
I love the motion and the fact it is silent :thup: couldnt afford it :rolleyes: but hopefully that will help insure i use it ;)

[Marlaine]

Originally posted by Ruth
Thanks Marlaine, you were right about needing to rest today rather than do my LBWO.

Just for the record Ruthie...I don't feel gratified about being right. I'd rather see you pain free and able to workout to your heart's delight!

M

[Ruth]

Originally posted by Marlaine


Just for the record Ruthie...I don't feel gratified about being right. I'd rather see you pain free and able to workout to your heart's delight!

M

Of course, I knew that!!! I feel the same way about you. I'd rather see you with the energy & strength of 2 months ago than 'kinda exhausted' like you are now. Your advice was wisely given and I was simply acknowledging it publicly. :D

[Ruth]

Originally posted by Bloom

Hey there Ruth...guess what

I got one today :D :thup:
I'll be able to start my own excersise log too now huh.
I love the motion and the fact it is silent :thup: couldnt afford it :rolleyes: but hopefully that will help insure i use it ;)

Jenny, Oooooh, I'm slightly envious and glad for you. Anytime I start using a new-to-me piece of gym equipment there is a short time where I'm not very comfortable with the motion: joints, muscles, ligaments, etc. Soon you'll love it (if you don't already) and wonder how you managed without it.

Next: a set of weights, a bench and BFL. Your Nick will be surprised at the hard-body wife he has. LOL

[Ruth]

C2W7D2 JUL 2 UBWO #2
3 sets of everything:

Back:
Lat pull down wide grip: 12 x 80 lbs
Lat pull down close grip: 12 x 80 lbs
Seated 1 arm row: 18 x 16.5 lbs
Seated close grip row: 20 x 22 lbs

Shoulders:
Arnold press: 12 x 20 lbs - 1 set; 2nd & 3rd set 12 x 15 lbs
Reverse lateral raise: 12 x 6.6 lbs
Lateral raise: 12 x 8.8 lbs
Front raise: 13 x 8.8 lbs

Various stretches & core body work

I'm on vacation & have not been working out as regularly, nor posting much. Although when I do make it to the gym, it is at the usual 6AM time!

[Ruth]

C2W7D3 JUL 4 LBWO

3 Sets of all weight exercises

Quads:
Leg Press: 15 x 200
Ball Squat: 15 x 20+20 lbs

Hamstrings:
1 leg curls: 15 x 50 lbs
cable extension: 15 x 27.5 (2 sets); 15 x 22 lb (3rd set)

Calves:
Seated calf raise: 20 x 45 lbs done slowly & holding at the top
1 leg extensions: 15 x 20 lbs
Cable inner thigh extension: 15 x 22 lbs
Cable outer thigh extension: 15 x 22 lbs

Core body work:
Cable obliques: 15 x 24.5 lbs (3 sets)
Knee ups: 30 (3 sets)
Ball raise: 15 (3 sets)
Ball bridges: 15 (2 sets)
Vacuum: 12 (2 sets)
Caesars: 12
Back, leg, shoulder stretches, hip rotation

The focus is on NOT stressing the lower back & irritating the herniated disk. This workout did not bother me at all, not at the time, that night or the next day. I say: Hallelujah!!

I'm exceedingly pleased to have eliminated the exercises that were bothering me :D

[Ruth]

Thought I'd resurrect this journal. I seem to be getting into the working out frame of mind. Spent a few hours last night in Fitday planning and entering some custom foods. For the record: I have a membership at Fitness World.

15 mins on treadmill at a moderate pace. For the sake of my legs & back I must get my butt moving in addition to the weights.

Chest and bicep workout a la Body Rx. I'm pleased that I worked to failure 3 times out of 4 exercises.

CHEST PRESS (Keiser machine)
6 x 35lbs 6 x 45 lbs 6 x 55 lbs 6 x 65 lbs 6 x 75 lbs
45 degr INCLINE CHEST PRESS
6 x 12 lbs 6 x 15 lbs 6 x 20 lbs 6 x 25 lbs 6 x 30 lbs
DUMBBELL FLYES
10 x 5lbs 10 x 8lbs 6 x 10lbs 8 x 12 lbs 6 x 15lbs
DB CURLS
8 x 8lbs 6 x 10lbs 6 x 12lbs 6 x 15lbs 6 x 20 lbs
PREACHER DB CURLS
8 x 8lbs 8 x 10lbs 6 x 12 lbs 6 x 15lbs 5 x 20lbs (left arm) 6 x 20lbs (right arm)

Tomorrow: back & triceps

[Ruth]

Back & triceps

25 mins on elliptical trainer, avg HR 168-174 Hours later walking results in huffing & puffing (asthma). The only way to improve my cardiovascular strength is to get my butt moving. This will improve with time & perseverance. I do take my bronchodilator into the gym with me :)

Keiser seated row machine
6 reps x 30lbs 6 x 40lbs 6 x 50 lbs 6 x 60lbs 7 x 65lbs
Lat pulldown
8 x 50lbs 6 x 70lbs 6 x 90 lbs 6 x 100 lbs 6 x 110lbs *almost failure*
Bench 1 arm row
6 x 10lbs 6 x 12lbs 6 x 15lbs 6 x 20 lbs 6 x 25 lbs *almost failure*
Tricep extension
6 x 5lbs 6 x 8lbs 6 x 10lbs 6 x 12lbs 5 x 15lbs *failure*
Tricep kickback
6 x 5lbs 6 x 5lbs 6 x 8lbs 6 x 8 lbs 6 x 10lbs * almost failure*

Cooldown: 45 reverse crunches 2 x 50 forward crunches
Various stretches for my back & legs

The counts, before a huge serving of Karen's tiramisu :yum:

Total: 1681
Fat: 112 1005 61%
Sat: 31 278 17%
Poly: 5 41 2%
Mono: 17 156 10%
Carbs: 45 109 7%
Fiber: 18 0 0%
Protein: 130 520 32%
Alcohol: 0 0 0%

I would have normally had more protein but I raced home from the gym to shower & go out for coffee with a friend. Great visit but :eek: no way to resist tiramisu!

[jeanyyy]

Ruth, See Canada forum for a new LC get together on Monday Feb 23rd...