C1 Day 1

UBWO:
Bench press:
12 x 2lbs (5)
10 x 2.5 lbs (5)
8 x 2.5lbs (7)
6 x 4lbs (10)
12 x 2.5 lbs (9)

Flys:
12 x 2.5lbs (7)

Seated Dumbell Press:
12 x 2 lbs (5)
10 x 2.5 lbs (5)
8 x 2.5 lbs (6)
6 x 4lbs (7)
12 x 2.5lbs (7)

Side raises:
12 x 2.5 lbs (7)

Rows:
12 x 2lbs (5)
10 x 2.5 lbs (6)
8 x 2.5 lbs (5)
6 x 4lbs (7)
12 x 2.5 lbs (6)

Pull overs:
12 x 2.5lbs (6)

Seated dumbell extension:
12 x 2 lbs (5)
10 x 2.5 lbs (6)
8 x 2.5 lbs (6)
6 x 4 lbs (8)
12 x 2.5 lbs (6)

Lying dumbell extensions:
12 x 2.5 lbs (8)

Seated dumbell curls:
12 x 2lbs (5)
10 x 2.5 lbs (6)
8 x 2.5 lbs (6)
6 x 4 lbs (7)
12 x 2.5 lbs (6)

Standing curls:
12 x 2.5 lbs (6)

Have to add more weight as I only reached a 10 once.
Measurements:
Upper Bust 35
Bust 36
Under Bust 32
Waist 30
Tum 29
Hips 39
Thigh 21
Arm 13
Body Fat (32%)

Day 2 (part of induction in gym)
5 mins treadmill (5)
5 mins bike (5)
Hope to do this properly from next week

I'm really feeling great that I've started this and was able to wake up earlier. Once I get past the induction at the gym I (hopefully) will be allowed to do my own thing (BFL)!!

Hi there Judy.....

Just had to stop in and say WELCOME to another Bodacious BFL Babe!!

Marlaine

O.k. ladys what is Bodacious BLF babe

Linda.......

A Bodacious BFL Babe is any lady of any size and any age, in this forum, with the Chutzpah to accept the Body for Life Challenge. For more info about BFL, check out the BFL Forum here or bodyforlife.com.

HTH
Marlaine

Thanks all. I've put this week down to a practice week as there was so much to figure out! Officially, I'm starting on Monday (Day 1 week 1) - can't wait. I've already lost a pound and half, and can feel my waistband getting slightly bigger.

Soooo excited. Steve at the gym took me through the LBWO today. I don't enjoy it as much as the UBWO and my left side is definitely weaker, but it was great and I hit 10s every time. When we did the leg press machine, I said I definitely couldn't do the 6 rep, and he insisted I did it - and I DID.. YAAH!!

I'd heard about the burn but never felt it till today, nor have I sweated so much in the gym before. Definitely working that bod.

Thanks again for starting me off. If I hadn't read this forum, I would never have heard of BFL (great tragedy averted)LOL

Day 5

All going well, and still feeling good. A very good UBWO today. I'm keeping to the weights I started with and trying for good form all the way through. Got some strange stares from the women on the treadmills and felt they were laughing, but didn't care *too* much

20 MAS tomorrow and then I'm finished for the week.

Food not going too well and I've been stuck with a huge tuna roll for lunch at 47g carb. I've got to stick to the SP and will re-read the book this weekend.

Put on nearly two pounds today, so feeling despondent, as I know I'm working at it. Maybe the eating part has to improve.

Judy, 2lbs when lifting weights and working out is nothing to worry about. Active muscles are torn and swollen - they retain water. Hide that scale for a few weeks and go by how the pants fit and you feel. Re reading SP is a great idea - the level of carbs in that program work well with BFL. Check out Lisaf's journal for some ideas - she completed a challenge using the SP - and she also reached her goal using SP!

Nat

Hi Judy,
Thanks for the visit! It feels SO GREAT being almost done with week 1!! I have enjoyed the workouts and the glutamine is keeping the soreness at a mimimum. I am still tweaking the LBWO, no leg lift on my wt bench, and the alternate exercises didn't "feel" like they did much this week. I'll see how next Mo. goes.

I look forward to visiting as we work our way through this challenge. I believe, "Dood", another BBFL, started when we did, also. I've been trying to check in on her from time to time as well.

Well off to work, have a GREAT DAY!!

BTW, I suggest the "pant-o-meter" instead of the scale. See my post under "general low-carb" entitled "thanx to?...it worked!"

Thanks for the encouragement. I will try not weigh myself again till the 4 weeks is up.

Good 20 MAS today and reached 6.6 on the treadmill. This one is set by weight, so I don't know if this is good, on my old gym's one I could only get up to 4.3. Still, I know I hit 10s and getting better.

Back to really sticking to SP and checking out the journals. Missed breakfast today but managed to bring a shake in (17.5g protein)with 4.5g glutamine mixed in. Tuna salad for lunch with few small pieces feta cheese. Nuts for snacking on.

I said I wouldn't weigh but - lost the 2 lbs and back to where I was. Also noticed my arms and thighs are looking a bit firmer. This is so good!!

I'm getting a bit faster with the LBWO and yet taking more time "feeling it" with each movement.

Onwards....

Way to go Judy!!!
Congrats on getting those two pounds back off! I know how hard it is to NOT weigh in each day. It has been a habit for as long as I can remember (except of course when I was on a binge). My scale is continuing to try and rile me up. I refuse to be upset or discouraged. (I've actually gained 2 lbs, after being "stuck" for awhile.) I read in the gym forum ( I think) how when weight training there can be a gain from more water wt. as the muscles when under repair require more water.

All I can say is that I am looking forward to doing measurements after week 4 is over.

Keep up the good work, Judy!!

Chest Press:
12x2, 10x3, 8x4, 6x5, 12x4
Chest Flyes:
12x2 (could raise by 1 from Friday)
Seated Dumbell Press:
12x1, 10x2, 8x2.5, 6x3, 12x2.5
Lat Raises (front/side/rear):
12x1 (could raise by 1lb from Fri)
Rows on machine:
12x12.5, 10x25, 8x25+, 6x37.5, 12x25+
Lat Pulldown:
12x25+ (could raise to 37.5)
Seated Dumbell Extension (excellent for underarms):
12x2.5, 10x3, 8x4, 6x5, 12x4
Close-grip pushdown (not sure about this one):
12x5
Seated Dumbell Curls:
12x2, 10x2.5, 8x3, 6x4, 12x3 (go up by 1lb from Fri)
Hammer Curls:
12x3

I have just found my shoulder bones - lost under a layer of flab for 15 years! Just about peeking out now....

I'm just weighing in on Fridays, but heeding Nat's advice to not let it worry me if the weight goes up as I am seeing small changes already.

Good going!

20 MAS - calves were burning long before I did the last 9 so my 10 was only 6.5. Will have to try harder next time. Somehow felt tired and not as up for it as Saturday. Hope it gets better. I wonder if it was due to a larger carb intake at dinner last night?!! I'll have to watch this.

Good LBWO yesterday - I felt the weights on a couple of machines needed raising as I think my muscles have got used to those weights after 2 weeks. But I am concentrating on form this week and will try to raise them next week.

20MAS good today. I hadn't felt very well on Tuesday and went up to 6.3 but did up to 6.9 today .

Trying to plan food this week counting carbs and protein which I ususally just guess at.