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Arnie's BFL log
Well, I thought I'd give this log thing a try. I'm not very good at keeping track of my workouts, but I'm gonna give it a try.
Yesterday was Upper body. There was someone using the bench press and I know this guy ussualy takes a long time , so I started with Dumbbells instead of the barbell. I was tired and had a hard time getting through each set. In one case I couldn't complete the final 12, so I grabbed a lower weight and finished the 12 reps with it. Dumbbell bench press 12 reps x20 lbs 10x25 8x30 6x35 12x30 12x20 - dumbbell flies Dumbell Shoulder Press 12x15 10x20 8x25 6x30 12x25 12x10 - don't know what this exercise is called. Tricep pushdown 12x10 10x15 8x20 6x25 12x20 12xbw - seated pushup alternate bicep curls 12x15 10x20 8x25 6x30 12x25 12x15 - concentration curl bent over rows 12x20 10x25 8x30 6x35 12x30 12x7 plates - Lat pulldown This morning I went out for my run. I took my two dogs with me and I think they were more tired than me at the end. But then Alex is 14, that would be 98 in human years. I hope I can do this when I'm 98. |
Today was lower body.
Squat 12 reps x45 lbs. 10x75 8x95 6x115 12x95 12x194 - Leg Press Stiff legged Dead Lifts 12x55 10x65 8x75 6x85 12x75 12x40 - seated leg curl Seat calve raises 12x80 10x90 8x100 6x110 12x100 12x70 - standing calve raises on Smith Machine Crunches 12x20 10x25 8x30 6x35 12x30 12xbw - Decline situps That's all for today. It felt good. I may be able to up some weights on the next LB day. |
So I got out for my run at 7:00 a.m. this morning as usual, but when I got home I went brain dead and ate breakfast right away. I never eat breakfast until an hour after running to maximize the fat burning. Oh well, maybe the brain fog that caused me to do that meant I needed it. DUH!
That's it for week nine.... |
Sunday, free day, yippee!
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Way to go, Arnie! I keep thinkin' I should be precise (like you) and list what the heck I DO but I never get around to it. I will tomorrow (later today!)...maybe.
And, my goodness, you're so close to goal! I don't think that one breakfast threw you off much, do you? At this rate you may just live beyond 98! :p |
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Hi Optimist, I don't know if one way is better than the other. I've been increasing my weights a lot lately and it's getting to the point that I'm forgetting what I did last time, so now I can just print out last weeks workout before going to the gym. Quote:
My original goal was 165, (from an all time high of 195), but then I changed it to 160 and I may have to lower it again after I hit 160. Right now I'm sitting at 164. But I'll wait until I'm 160 and the re-evaluate then. Have a good workout today! Arnie |
I tried like a combination list/notes kinda thing today, Arnie. Although I record and make notes in the BFL Journal, it further clarifies what I might need to work on next time to type it here.
Have a GREAT workout today! |
Mondays workout. I'm exhausted, it was a killer, but I love it!
Barbell bench press 12 reps x 75 lbs 10x95 8x105 3x125 2x115 11x105 12x20 - dumbbell flies bent over rows 12x20 10x25 8x30 6x35 12x30 12x7 plates - Lat pulldown Dumbell Shoulder Press 12x15 10x20 8x25 6x30 9x25 12x10 - don't know what this exercise is called. alternate bicep curls 12x15 10x20 8x25 6x30 12x25 12x15 - concentration curl Tricep pushdown 12x10 10x15 8x20 6x25 12x20 12xbw - seated pushup |
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Yeah, it does seem to help, but I still wonder how long I'll keep up writing it down every day. Oh well, we'll see. Arnie |
Tuesday, HIIT day.
Went according to plan. Poor old Alex, (the older dog) was lagging about a block behind at the end. But I still think he loves to go. |
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:rolleyes: Oh, I'm sure he just LUVS it! :lol: My older dog watches me workout with his head between his paws, sighing heavily every few minutes. |
Yesterday was lower body. Disn't change anything from the previous workout.
Squat 12 reps x45 lbs. 10x75 8x95 6x115 12x95 12x194 - Leg Press Stiff legged Dead Lifts 12x55 10x65 8x75 6x85 12x75 12x40 - seated leg curl Seat calve raises 12x80 10x90 8x100 6x110 12x100 12x70 - standing calve raises on Smith Machine Crunches 12x20 10x25 8x30 6x35 12x30 12xbw - Decline situps Felt harder today than it did last wed. But I was feeling run down all day anyways. |
I got a good 9 hours sleep last night, which is just what I needed. My HIIT run felt good this morning. (The dogs had a good run too.)
Arnie |
Sleep is something I don't get enough of and, along with the doggone 6 meals, is something I'm still working on. Great days you logged there, Arnie! (and some heavy weight lifting!)
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Yesterday - Friday's workout. A good workout yesterday. But arn't they all?
Barbell bench press 12 reps x 75 lbs 10x95 8x105 2x125 4x115 11x105 12x20 - dumbbell flies bent over rows 12x20 10x25 8x30 6x35 12x30 12x8 plates - Lat pulldown Dumbell Shoulder Press 12x15 10x20 8x25 6x30 11x25 12x12 - don't know what this exercise is called. alternate bicep curls 12x15 10x20 8x25 6x30 12x20 12x15 - concentration curl Tricep pushdown 12x10 10x15 8x20 6x25 12x20 12xbw - seated pushup |
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