Whoa I am NOT giving up alcohol, is that part of the challenge? I'm confused Pammie-- I know I'm not supposed to drink on days when I lift, but woman my 21st is in 8 days!! This is serious stuff!

hahha calm down woman....youre the exception to the rule. all of us old ladies arent partying it up like when we were youre age...so we're on a no alcohol thing...but if you choose to drink on your days off go for it girl! doesnt exclude you! no worries! hehehehee

LOL Old ladies, my arse!!! You're too hot for that attitude, woman!

HEHEHEHEHEEEEEEEE

Count me in... after I get back off vacation. Right now I'm planning on diving into some *really really* bad foods.

So I'll do an 11 week challenge, OK?

OMG! sorry! i never answered this.... i was just making sure i hadn't missed something. i knew BFL was supposed to be 6 days.
i seems like we're all doing what we need to, to suit our lives AND our weight loss/muscle gain goals, for 12 weeks. i like it. we are individualized and yet we're doing it together!! WEEEEEEE!
this is my first time around on BFL. i know i won't get 6 workouts a week,(but i can surely do 4), i'm just dialing it back to beginner level for myself i guess. i know, i'm a weenie i'm so glad we started this together!!

lmao Lasha youre not a weenie!


whohooooo spud is in the challenge! TOO KEWL!

so now we have:

Mischa
Lasha
Katzue
Donna2128
Slynng
Dane
Miezimau
Treefrog
Pammiejoe6
IdahoSpud

very very KEWL, people! we are into our 2nd week of the 12 week challenge and we already have 3 new challengers! its a wonderful thing to be able to all work together to help each other get in those workouts our bodies need to become as buff as hell, isnt it?...hehehheee...lets keep up the great job and really kick into high gear for the next 11 weeks!


Week 2 Day 1:

10 min HIIT
30 min steady state cardio

i started out attempting the HIIT, but 10 minutes in i knew i had to stop because i was getting pain in my ankle area....i slowed to a brisk walk the next 30 minutes...taking me to 40 min overall cardio on an empty tummy!! whohooooooo!

a little later i will do ABBH Day 7: Thighs, Abs, Calves! very kewl! deadlifts, good mornings, decline situps, and standing calf raises on my list for today! LOVE IT!

i will also most likely do a little more walking later this evening if i am not too wiped out by then....since cheat day was yesterday i feel like i should be out there kicking ass all day long to repent...hahahahaaaa....

KEWL~!
I see the list is groooooooooooooowing!

Are we going to have a report of everyones progress every so often somewhere? That would be nice to be able to see! Ya know??

Your doing GREAT Pammie! Working out & not letting that ankle get the best of you! You GO girl~!!!

YOU ROCK!!!!

yeah i was thinking maybe half way in i would go around and find out how everyone is doing weight and measurement wise and post it....so look out week 6! hehehehee

Sounds GOOD to me! Thanks!

week 2 Day 1: empty 10 min HIIT, 30 min steady state cardio


Day 7 ABBH:

Thighs, Abs, calves
10x3 60 sec RI 80%1RM

A1: deadlifts
A2: seated good mornings
A3: situps
A4: db standing calf raises

A1: 200lbs A2: 84lbs A3: BW A4: 35lbs(x2)

60 sec rest in between each exercise...do a1-a4 and then begin again until all 10 sets of 3 are completed!

ok...this workout was harder than i thought it would be! i had a mild headache when i started, but i tried to ignore it and just get into the tunes and feel the pump...worked until about the 5th set...this is when i started wanting to quit...but i didnt let myself...hahaha....i was already half way through so i figured why not just finish...so i did...but now i have an even more killer headache....YUCK!

anywayyy the lifts were solid...
the deadlifts were great! i felt every one of these tonight and started wondering if i could keep it up for 10 sets...hahaha...i did! yay!

the seated good mornings were good too...raised my ass off the bench as i went down and really felt in my hammies.

situps were a trip...i havent done real situps in a long time! kinda liked it!

db standing calf raises are boring...but i did em...hahahahaaa...nuthin exciting there!!

and thats my day! very successful eating wise and workout wise!

nighty night!

Wow PJ......great job on the deads! That's alot of iron moved!

I'm still feeling it in my lower back and upper hams today....bet it was the seated GM's. Just tells me to keep doing them, controlled and strict form, cuz my lower back is slightly weak.

Sucks about the headache........Deb just posted a question about this over at TOP, and I posted a link there for her, and some stuff. Basically, these EIH (exercise induced headaches....you can google them) are caused by neck tension and improper breathing......you might want to check it out.

Now, the challenge!
Today I got in my lifting workout, plus 30' (of which 10' were intervals) cardio!
Feels good!

Way TO GO Pammie!

You make me tired reading all that work!

Hey Pammie,

Great job. Sorry you had a headache, I hope it is gone now.

My lower back is also weak. I've tried GM's at the gym, but standing, and it always hurts my back. How do you do sitting GM's? I'll also ask Lisa.

Cathy

sitting good mornings i do on the bench. i sit with barbell on my shoulders, head back and tight...grip tight...legs straddling bench, and then lower my chest all the way to the bench while letting my ass lift up a little when i bend...then back up i go! hammie burn bigtime!

well i had the headache way before i started lifting Lisa, but ill check out the link anyway...cant ever have too many links IMO! hehehe

great to see you girls!