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BawdyWench Thu, Aug-19-04 10:49

BawdyWench: The Body Chronicles
Finally at 152 again (see signature for the summary of my journey), back to where I was when I did my first Body for Life challenge a couple years ago.

I love lifting, and for the life of me can't figure out why I don't do it more regularly. So maybe a public journal will help.

For the record, this will be Body for Life, but not a formal challenge (or perhaps . . .). I will be using both my Bowflex and free weights. The reps will be in sets of 12, 10, 8, 6, 12. Weights will start low and increase with each set, but go down one level for the final set of 12. Typical BFL.

I am planning on lifting on Tuesday, Thursday, and Saturday, and cardio on Monday, Wednesday, and Friday, and rest on Sunday.

Feel free to give me a swift kick in the butt if I don't check in on a regular basis.

So, here goes.


BawdyWench Thu, Aug-19-04 10:56

Thursday, August 19, 2004 UPPER BODY
Bowflex: 30, 40, 50, 60, 50
Chest: Bench press
Triceps: Triceps press
Chest: Flyes
Back: Standing lat pulldowns (wide arm)
Back: Sitting lat pulldowns (close grip)
Free weights
Biceps: Bicep curls (each dumbbell): 5, 8, 10, 12, 10
Back: Dumbbell pullovers (total weight): 10, 12, 15, 20
Shoulders: Standing rows (each dumbbell): 5, 7, 10, 12, 10

(Hey, guys! What am I forgetting?)

Edited to add shoulder presses. Thanks, Galadriell!

Galadriell Thu, Aug-19-04 11:32

Originally Posted by BawdyWench

(Hey, guys! What am I forgetting?)
Something for the shoulders maybe?

I like the title of your gym log, and I like your spirit :) . Congrat for the weight loss. I am sure that you will forget about size 10 very soon from this training program.

BawdyWench Thu, Aug-19-04 11:55

Oh yea. Shoulders. Give me a second and I'll run up and do a routine, just to get it in today.

What do you do for shoulders other than just presses?

Galadriell Thu, Aug-19-04 12:09

I prefer standing lateral raises, seated bent-over lateral raises and my favorite: Arnold presses.

" Give me a second and I'll run up and do a routine, just to get it in today. " - I like this fast reaction :D .

liftnlady Thu, Aug-19-04 12:12

good luck I will keep and eye on your log

toofattoo Thu, Aug-19-04 12:18

Hi there Bawdy Wench, I was wondering what happened to you and so I asked Dana and she said you were sticking to the journal. It's good to have you back. I can see you are doing great. Keep lifting those weights. Peg

BawdyWench Thu, Aug-19-04 12:52

Originally Posted by Galadriell
I prefer standing lateral raises, seated bent-over lateral raises and my favorite: Arnold presses.

Standing lateral raises:

Seated bent-over lateral raises: Can't find this one; can you describe it?

Arnold presses: Can't find this one; can you describe it?

Geez. I forgot all about the "rows" for shoulders. I hate the shoulder presses. Not comfortable for my body, for some reason. I think I'll switch and do dumbbell rows next time:

And thanks for the pep talk. This is great fun when you have someone to share with.

Tomorrow will be cardio, and then lower body on Saturday. I'll have to think about what I want to do for lower body. Definitely quad extensions and hamstring curls. Some step ups or lunges (probably the former). And some calf raises with dumbbells. Oh, and abs. Hate crunches, but I have a number of other ab exercises I do.

Thanks again for your support.

Hi, Peg! Things have been a little up in the air lately, so I haven't been posting much. Things are looking decidedly up lately, and I'm feeling like getting back into the swing of things.

Galadriell Thu, Aug-19-04 16:46

Here are the Arnolds:

Here is the bent-over lat raises:
I prefer this form:

Sometimes I do it standing:

Or on a bench:
But as you can see on the "Shoulder" exrx site, there are so many exercises to choose from.

Whatever is your choice, HAVE FUN, AND a wonderful weekend :)

KoKo Thu, Aug-19-04 16:53

:lol: Bawdy- if your body gets as much of a workout as your gym log, you'll do fine!!!! I've had a gym log for over a year and it's only got 4 or 5 pages :lol:

BawdyWench Fri, Aug-20-04 04:27

Thanks for all the encouragement. That exrx site is pretty amazing, huh?

KoKo, I do hope my body gets a good workout on a regular basis. Even after one day of lifting, I already feel tighter. I stand up taller and things just feel good.

Today will be cardio, but not until later this afternoon. DH will be here until around noon. It will be hard to see him leave, but he's coming back next week. Small steps.

BawdyWench Fri, Aug-20-04 13:44

Friday, August 20, 2004 CARDIO
Power walk: 4 miles in 53 minutes

Thoughts on Workout

Although not a typical BFL cardio routine, it was still good cardio. Also, it felt like about 200% humidity, so it was a tough workout.

Although the route I take is more like 3 3/4 miles, it is very hilly (and as such much more demanding) so I just say it's 4 miles.

BawdyWench Sat, Aug-21-04 04:57

Saturday, August 21, 2004 LOWER BODY
Bowflex: 40, 50, 60, 70, 60

Quads: Extensions
Hamstrings: Curls
Free weights
Butt: Step ups, 14-inch stool (total weight): 20, 24, 30, 40, 30
Calves: Calf raises (total weight): 20, 24, 30, 40, 30
Abs: Jack-knife situps: 20
Abs: Bicycle crunches: 20
Abs: Reverse crucnhes: 10

KoKo Sat, Aug-21-04 06:09

Good for you Wench :thup:

Is your upper body vastly different than mine ;) :lol:

LOL - your cardio!!!! I saw that crazy show Malcom in the Middle last night and the Dad was totally into race walking it was very funny (I haven't seen the show in ages and I'm afraid the Dad might have had a tragic accident - he seems to live in a world of his own :lol: )

I'm going to do cardio today - (after this coffee) I think I'll skip the levels and just go for longer at a medium level throughout. I want to LIKE my cardio again.

BawdyWench Sat, Aug-21-04 06:29

Measurements: 8/21/04
Originally Posted by KoKo
Is your upper body vastly different than mine?

Doh! That was BEFORE coffee. Fixed it. (For those of you who didn't catch it, the title of my last post used to say "UPPER BODY" rather than "LOWER BODY."

Just for the record, I took measurements:
Neck: 14
Bicep: 11.5
Bust: 38
Waist: 29.5
Belly: 36.5
Hips: 41.5
Thigh: 23.25
Calf: 15
I also took some pictures, but the exposure is pretty bad. And no, I'm not going to post them (I'm in my undies, after all; maybe if I had a 2-piece swimsuit, but not in undies). They're for my own use, safely tucked away in my PC. I couldn't get a full back shot, just front and side.

PS: My "power walks" are just fast walking -- no weird arm swinging or anything.

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