Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (7)
  4. 6/30 : 6/30 (8)
  5. 12/25: 12/25 (8)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/25 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/10 : 12/15 (5)
  2. 10/15 : 10/20 (6)
  3. 8/20 : 8/25 (8)
  4. 6/30 : 6/30 (8)
  5. 12/25 : 12/25 (9)
  
  Dumbbell Lunges
  1. 12/0 : 12/0 (10)

• CALVES
  
  Angled Calf Rise
  1. 12/20 : 12/20 (5)
  2. 10/25 : 10/25 (6)
  3. 8/30 : 8/30 (7)
  4. 6/35 : 6/35 (8)
  5. 12/30 : 12/30 (9)
  
  One Leg Calf Rise
  1. 12/0 : 12/0 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 12 : 12 (7)
  2. 10 : 10 (9)
  3. 8 : 8 (9)
  4. 6 : 6 (9)
  5. 12 : 11 (10)
  
  Floor Crunches
  1. 12 : 12 (8)

Phoebe did Aerobics while I did weights. It sounds like she got a good workout. I suggested, and she agreed, to just do aerobics three times a week for now and, later when she is getting into the grove, she can add weights.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 13.3 mph
DISTANCE: 4.42 miles
CALORIES: 153 kcal
PEAK HR: 184 bpm (Peak was probably ~190 bpm)

I pushed for a target of 13 mph and was able to maintain it even through out the final High Point (which I call the Hell Point).

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (8)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/10 : 12/10 (8)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (5)
  2. 10/5 : 10/5 (6)
  3. 8/10 : 8/10 (7)
  4. 6/10 : 6/10 (8)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 12/5 (9)

• Back
  
  One Arm DB Rows
  1. 12/10 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (7)
  4. 6/30 : 6/30 (8)
  5. 12/25 : 12/25 (9)
  
  DB Pullovers
  1. 12/20 : 12/20 (9)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (5)
  2. 10/5 : 7/5 (6)
  3. 8/5 : 8/5 (7)
  4. 6/10 : 6/10 (8)
  5. 12/5 : 12/5 (9)
  
  DB Extensions
  1. 12/15 : 12/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/10 : 12/10 (5)
  2. 10/10 : 10/10 (6)
  3. 8/15 : 8/15 (7)
  4. 6/15 : 5/15 (8)
  5. 12/10 : 12/10 (8)
  
  Hammer Curls
  1. 12/10 : 12/10 (9)

Overall, this is an improvement. I think I'm about ready to up some things.

EXERCISE: Stationary Bike
TIME: 8 min
SPEED: 14.0 mph
DISTANCE: 1.86 miles
CALORIES: 55 kcal
PEAK HR: Unknown

I pushed for a target of 14 mph and that was actually going pretty good. But my heart just wasn't in it tonight.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (7)
  4. 6/30 : 6/30 (7)
  5. 12/30: 12/30 (8)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/30 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/10 : 12/15 (5)
  2. 10/15 : 10/20 (6)
  3. 8/20 : 8/25 (7)
  4. 6/30 : 6/30 (7)
  5. 12/25 : 12/30 (8)
  
  Dumbbell Lunges
  1. 12/0 : 12/0 (9)

• CALVES
  
  Angled Calf Rise
  1. 12/20 : 12/20 (4)
  2. 10/25 : 10/30 (6)
  3. 8/30 : 8/35 (6)
  4. 6/35 : 6/40 (7)
  5. 12/30 : 12/35 (9)
  
  One Leg Calf Rise
  1. 12/0 : 12/0 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 12 : 12 (7)
  2. 10 : 10 (8)
  3. 8 : 8 (8)
  4. 6 : 6 (8)
  5. 12 : 12 (10)
  
  Floor Crunches
  1. 12 : 12 (8)

Was a very good workout and I make progress across the board. Completed the final set of bent knee raises, though in pretty poor form. It's time to up the weights on most things and also to by another 80 lb of 5 lb weights to build up a decent 40 lb dumbbell. Or just by a pair of 35 lb and perhaps 40 lb dumbbells.

I need to rig up a bar to hook my feet under for doing the floor crunches. I think that's the only way I'm going to get my abs properly involved.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 14.0 mph
DISTANCE: 4.67 miles
CALORIES: 151 kcal
PEAK HR: 188 bpm

Definitely my hardest ride yet. Real good.

Body Measurements

Took new body measurements today. Probably should put these over in my Gym Log, too.

Date ... 05 SEP . 15 SEP . 21 SEP . 28 SEP . 05 OCT . 12 OCT
Weight .. 252 .... 242 .... 239 .... 232 .... 236 .... 238
Neck ..... 16 ..... 16 ..... 16 ..... 16 ..... 16 ..... 16
Chest .... 48 ..... 47 ..... 46 ..... 46 ..... 46 ..... 47
Waist .... 50 ..... 48 ..... 47 ..... 47 ..... 47 ..... 47
Hips ..... 44 ..... 42 ..... 42 ..... 42 ..... 42 ..... 42.5
Thigh .... 25 ..... 24 ..... 24 ..... 24 ..... 24 ..... 24.5
Calf ..... 18 ..... 17 ..... 17.5 ... 17 ..... 17 ..... 17.5
Biceps ... 13 ..... 14 ..... 14 ..... 14 ..... 14 ..... 14
Wrist ..... 7 ...... 7 ...... 7 ...... 7 ...... 7 ...... 7


For comparison, here are stats from back in 2009

Date ... 15 MAR
Weight .. 340
Neck ..... 18
Chest .... 54
Waist .... 58.5
Hips ..... 51.5
Thigh .... 31
Calf ..... 19
Biceps ... 17
Wrist ..... 7.5

Nothing went down. My chest went up and is now the same as my waist, which is a first in a long time. My lower body also all went up a bit. Don't know if that's water or muscle.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/10 : 12/10 (5)
  2. 10/15 : 10/15 (6)
  3. 8/20 : 8/20 (7)
  4. 6/25 : 6/25 (8)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/10 : 15/10 (10)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (6)
  3. 8/10 : 8/10 (8)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/5 : 15/5 (9)

• Back
  
  One Arm DB Rows
  1. 12/10 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (7)
  4. 6/30 : 6/30 (9)
  5. 12/25 : 12/25 (10)
  
  DB Pullovers
  1. 12/20 : 12/20 (10)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (5)
  2. 10/5 : 7/5 (6)
  3. 8/5 : 8/5 (7)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (9)
  
  DB Extensions
  1. 12/15 : 12/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/10 : 12/10 (5)
  2. 10/10 : 10/10 (5)
  3. 8/15 : 8/15 (8)
  4. 6/15 : 5/15 (10)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/10 : 15/10 (9)

Was a better workout than I expected. On the high points I'm going to do up to 15 reps to try to hit the 10s and, if that doesn't do it, then I will up the weight and do as many as I can. It's tough for the low weight exercises because going from 5 lb to 10 lb is a huge increase.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 13.2 mph
DISTANCE: 4.41 miles
CALORIES: 154 kcal
PEAK HR: 186 bpm

Upped the resistance levels significantly and lowered the target speed to 13 mph. My peak heart rate was actually just a bit less than before. The last ride seemed harder in many ways, but this one seemed like a better workout. Perhaps that is because it is more even throughout, similar to jogging, and less like interval-training. That may or may not be a good thing.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/20 : 12/20 (5)
  2. 10/25 : 10/25 (6)
  3. 8/30 : 8/30 (7)
  4. 6/35 : 6/35 (8)
  5. 12/30: 12/30 (9)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/25 : 12/30 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/20 : 12/20 (5)
  2. 10/25 : 10/25 (6)
  3. 8/30 : 8/30 (7)
  4. 6/35 : 6/35 (8)
  5. 12/30 : 12/30 (9)
  
  Dumbbell Lunges
  1. 12/0 : 12/5 (9)

• CALVES
  
  Angled Calf Rise
  1. 12/25 : 12/25 (5)
  2. 10/30 : 10/30 (6)
  3. 8/35 : 8/35 (7)
  4. 6/40 : 6/40 (7)
  5. 12/35 : 12/40 (9)
  
  One Leg Calf Rise
  1. 12/0 : 12/0 (10)

• ABS
  
  Bent Knee Leg Raises
  1. 12 : 12 (6)
  2. 10 : 10 (7)
  3. 8 : 8 (8)
  4. 6 : 6 (8)
  5. 12 : 12 (9)
  
  Floor Crunches
  1. 12 : 12 (7)

A very good workout that showed significant progress. It's hard to believe that the increased nutritional support is having an effect this quickly, but perhaps the couple weeks of carby eating go things going.

Despite increasing the weight on the Hamstrings, was still able to do 5 lb on the lunges, and with pretty good form. Was also able to do the one-leg calf raises on each leg, though the form on the last few on the right leg was pretty bad -- it was a soft 10. Quickly getting to the point where I need that bar for the floor crunches.

Very happy with this workout, even though I really didn't hit the 10's on anything.

EXERCISE: Stationary Bike
TIME: 20 min
SPEED: 13.2 mph
DISTANCE: 4.40 miles
CALORIES: 153 kcal
PEAK HR: 186 bpm

Today was more of a struggle, but it appears to I pretty well matched the last performance, so I'll take it without any complaints.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

UBWO

• Chest
  
  DB Press
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (8)
  4. 6/30 : 6/30 (10)
  5. 12/20 : 12/20 (9)
  
  DB Flies
  1. 12/15 : 15/15 (10)

• Shoulders
  
  Side Raises
  1. 12/5 : 12/5 (6)
  2. 10/5 : 10/5 (7)
  3. 8/10 : 8/10 (9)
  4. 6/10 : 6/10 (8)
  5. 12/5 : 12/5 (9)
  
  Bent-over Raises
  1. 12/10 : 12/10 (10) Rather poor form

• Back
  
  One Arm DB Rows
  1. 12/15 : 12/15 (5)
  2. 10/20 : 10/20 (6)
  3. 8/25 : 8/25 (7)
  4. 6/30 : 6/30 (8)
  5. 12/25 : 12/25 (9)
  
  DB Pullovers
  1. 12/20 : 12/20 (9)

• Triceps
  
  Lying DB Extensions
  1. 12/5 : 12/5 (6)
  2. 10/5 : 7/5 (7)
  3. 8/5 : 8/10 (9)
  4. 6/10 : 6/10 (9)
  5. 12/5 : 12/5 (8)
  
  DB Extensions
  1. 12/15 : 12/15 (10)

• Biceps
  
  Seated DB Curls
  1. 12/10 : 12/10 (4)
  2. 10/10 : 10/10 (5)
  3. 8/15 : 8/15 (7)
  4. 6/15 : 5/15 (8)
  5. 12/10 : 12/10 (9)
  
  Hammer Curls
  1. 12/15 : 15/10 (9)

A very good workout -- the form on the Seated DB Curls was much improved.

EXERCISE: Stationary Bike
TIME: 10 min
SPEED: 13.2 mph
DISTANCE: 2.21 miles
CALORIES: 75 kcal
PEAK HR: ??? bpm

While that may finish BFE Week #7, it doesn't do it in stellar fashion. I just didn't have the steam to go beyond half way. I'm sure I could have made it had I had the steel to drive it, but I didn't.

I'm not gonna stress over it -- I'm doing good and the fact that I talked myself into getting on the bike today is a positive sign. So on to next week.

Body Measurements

Took new body measurements today. Probably should put these over in my Gym Log, too.

Date ... 05 SEP . 15 SEP . 21 SEP . 28 SEP . 05 OCT . 12 OCT . 19 OCT
Weight .. 252 .... 242 .... 239 .... 232 .... 236 .... 238 .... 226
Neck ..... 16 ..... 16 ..... 16 ..... 16 ..... 16 ..... 16 ..... 15.5
Chest .... 48 ..... 47 ..... 46 ..... 46 ..... 46 ..... 47 ..... 45
Waist .... 50 ..... 48 ..... 47 ..... 47 ..... 47 ..... 47 ..... 46
Hips ..... 44 ..... 42 ..... 42 ..... 42 ..... 42 ..... 42.5 ... 41
Thigh .... 25 ..... 24 ..... 24 ..... 24 ..... 24 ..... 24.5 ... 24
Calf ..... 18 ..... 17 ..... 17.5 ... 17 ..... 17 ..... 17.5 ... 17
Biceps ... 13 ..... 14 ..... 14 ..... 14 ..... 14 ..... 14 ..... 15
Wrist ..... 7 ...... 7 ...... 7 ...... 7 ...... 7 ...... 7 ...... 6.5


For comparison, here are stats from back in 2009

Date ... 15 MAR
Weight .. 340
Neck ..... 18
Chest .... 54
Waist .... 58.5
Hips ..... 51.5
Thigh .... 31
Calf ..... 19
Biceps ... 17
Wrist ..... 7.5

Some nice progress on the measurements this week. Of course, now my waist is once again bigger than my chest, but that's fine. Both went down noticeably. I also think I sense the chest muscles building underneath the fat layer that is still there.

Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)

LBWO

• QUADS
  
  DB Squats
  1. 12/25 : 12/25 (5)
  2. 10/30 : 10/30 (6)
  3. 8/35 : 8/35 (7)
  4. 6/40 : 6/40 (8)
  5. 12/35: 12/35 (8)
  
  DB Squats (until I can get stands for Barbell Squats)
  1. 12/30 : 12/35 (9)

• HAMSTRINGS
  
  Straight Leg Deadlift
  1. 12/25 : 12/25 (6)
  2. 10/30 : 10/30 (7)
  3. 8/35 : 8/35 (8)
  4. 6/40 : 6/40 (8)
  5. 12/35 : 12/35 (9)
  
  Dumbbell Lunges
  1. 12/5 : 12/5 (9)

• CALVES
  
  Angled Calf Rise
  1. 12/25 : 12/25 (5)
  2. 10/30 : 10/30 (6)
  3. 8/35 : 10/35 (7) (higher reps was unintended)
  4. 6/40 : 6/40 (7)
  5. 12/40 : 12/40 (8)
  
  One Leg Calf Rise
  1. 12/0 : 12/0 (9) (not quite ready to go up on right leg)

• ABS
  
  Bent Knee Leg Raises
  1. 12 : 12 (6)
  2. 10 : 10 (7)
  3. 8 : 8 (8)
  4. 6 : 6 (8)
  5. 12 : 12 (9)
  
  Floor Crunches
  1. 12 : 12 (8) (doing a bit better on form)

A very good workout that showed significant progress. I'll repeat this plan at least one more time before upping weight.