Sorry, toots, but I don't use machines - all barbells and dumb bells here. For the deadlifts, can't you add weights to the barbell? I just keep the 'collars' off when doing deadlifts - makes adding / removing the weights easier / faster.

Lunges take some practice, check out www.fitsite.com or www.exrx.net for their demos. You can always start holding on to the back of a chair or post to keep balance. Lunges involve a lot of 'core strength' - like real pushups do. Practice, practice, practice Lunges can be substituted for either quad or hamstring primary exercises depending on the length of the step you take (shorter / longer will target quads or hammies - all explained at exrx.net)

Don't forget, you can do squats with free weights too!

Nat

GOOD SITES!!!!!!

Thanks Nat!!!!!!!

Yesterday was Cardio and abs
Elliptical machine:

4
4
6
8
10
12
6
8
10
12
6 - reverse
6 - reverse
6- forward
8
10
12
6
6-reverse
6-reverse (1/2 min)
10 forward (1/2 min)
10 forward

keep in mind that reverse is easier on me aerobically, but tougher on my legs. I find that my cardio workouts the day after my LBWO are always tough, but I am not able to get to the same level that I could the day before my LBWO.... I'm cool with that though.

ABS - 20 resistaball crunches, 15 oblique crunches each side, 20 more resistaball crunches. Couldnt get the energy together to do any reverse crunches.

Free day today. Yippee!!!!

Hi Kate
Im really happy to see that you made it two whole weeks already! GOOD JOB. Im stealing some of your workouts and I stole some from Nats journal so I should be ok.

Keep up the great work.

Are you Lcing during this BFL? Do you use the EAS carb control shakes?

vicki

PS Have a great FREE day!!!!!

I made it to the gym today... as much as I REALLY didn't want to. It's cold and wet and dismal here... and is Sunday. Wanted to stay in my jammies all day and do nothing but watch football! But... I went.

Cardio: Treadmill (all of the ellipticals were full)
(#'s = mph) Total: 1.373 mi, 169 cals burned
3.3
3.3
3.6
3.9
4.7
5.1
3.6
3.9
4.8
5.2
3.6
3.9
4.7
5.3
3.6
3.9
4.8
5.3 (9)
3.6
3.6
Didn't make it to up min 19... barely made it through min 18. The fact that I went out Fri and Sat nites this weekend probably has something to do with it! Was good last night though... no drinking. Dinner and a movie with E, K and C... 8 mile... good movie

ANYWAY!!! Sat was UBWO:

Incline barbell press:
12 x 40lbs
10 x 50
8 x 60
6 x 70
12 x 60 (10)
flat dumbell flyes:
12 x 12 (9)
Seated cable rows:
12 x 60
10 x 70
8 x 80
6 x 90
12 x 80 (10)
12 x 80 wide grip lat pulldown (10)
Lateral raises:
12 x 25
10 x 30
8 x 35
6 x 40
12 x 35 (9)
12 x 8 reverse flyes (9) up to 10 lb weights next time
Standing barbell curls (aframe)
12 x 30
10 x 40
8 x 50
6 x 60
10 x 50 (10)
12 x 10 concentration curls (10)
Lying tricep presses:
12 x 5
10 x 8
8 x 10
6 x 10
10 x 8 (9.5)
12 x 8 kickbacks (10)

Gotta go watch my football now....
Have a great day y'all!

re-vamped LBWO as follows... going to need to play some more with some of the weights on the new excercises...

Leg Presses:
12 x 50 (obviously need to start much higher)
10 x 90
8 x 110
6 x 140 ( still could have done more)
12 x 140
Leg Extensions"
10 x 70 (60 will prob be ok for this after the presses...)

Straight Leg Deadlifts (how much are you supposed to feel this in the lower back???)
12 x 30
10 x 40
8 x 50
6 x 60
12 x 50 (8.5??)
Seated leg curls (lying machine was busy)
12 x 140 (10)- if doing seated again, drop down weight a little

Standing Calf Raises:
12 x 60
10 x 80
8 x 100
6 x 120
12 x 100 (10)
Seated Calf Raises:
12 x 60 (9)

FINALLY!!! When I was walking out of the gym my legs were jello-y!!!! Yippee!!!!

Deadlifts... like them alot... need to make sure that I should feel it in my lower back though.... not painful, just definitely worked. And they get the glutes too, which I have felt have been neglected up to this point. Woo hoo!

Cardio is gonna suck tomorrow though, I already can tell. Will have to do elliptical....

Everything you ever wanted to know about Deadlifts (and more!) and yes, you're going to be feeling sore tomorrow Extra glutamine and avoid dropping things you'd want to pick up!

Nat

As always, Thanks Nat!!!! Great thread!!!

Cardio today, HIIT, Elliptical trainer, 60+rpms. 20 mins, 306 cals, 1.63 miles, resistance levels min by min:
4
4
6
8
10
12
6
8
10
12
6
8
10
12
6
8
10
12
14 (10!)
4

Surprisingly good workout considering how tired I have been all day due to my lack of sleep last night. Of course, now I have energy post-workout... hope it wears off in time for bed!

HI Kate
I wanted to stop in to say my BFL debut has been delayed. Unfortunately I got really sick again and was out of commission on Sat, Sun, Mon and Tues. Im having a hard time breathing right now but Im praying that I will be fine for next Monday

I re-read what you and Nat told me for hints, and re-read the BFL book so I should be fine when I start.

Keep up the great work-you are doing really well. Im proud of you.

vicki

Yesterday, UBWO:

Incline Press:
12 x 40
10 x 50
8 x 60
6 x 70
12 x 60 (10)
Dumbell Flyes:
12 x 12

Cable Rows:
12 x 60
10 x 70
8 x 80
6 x 90
12 x 80 (10)
Lat Pulldowns:
12 x 80

Lat raises:
12 x 25
10 x 30
8 x 35
6 x 40
12 x 35
Reverse Flyes:
12 x 10

Barbell Curls:
12 x 30
10 x 40
8 x 50
6 x 60
12 x 50 (10)
Concentration Curls:
12 x 10 (10)

Lying Tricep Presses:
12 x 5
10 x 8
8 x 10
6 x 10 (still not ready for 12s)
12 x 8
Tricep Kickbacks:
12 x 8

PLUS, 20 mins mod intens cardio (I was running late and had to make it home in time for ED). 1.41 miles on treadmill, 177 cals burned.

woo hoo!

That I forgot to log yesterday's cardio (C1W3D6)
23 MAS HIIT Elliptical:
4
4
6
8
10
12
6
8
10
12
6
8-reverse
8-reverse
8-reverse
8
10
12
6
8
10
12
4
4

also, 0.5 mile in 10 mins on the treadmill... brought the wrong bra to the gym, so couldnt get in the extra cardio I was hoping for... the elliptical WO was good though.

Had to enter this now, as tonight is my free night, and I would probably forget to do it tomorrow!

After having to work until 3:30 yesterday, I still made it to the gym. Yesterday's workout:

Warm up: 10 mins treadmill: .7 mile, 91.6 cal

LBWO
Leg presses:
12 x 90
10 x 110
8 x 140
6 x 160
12 x 140 (8.5)
Leg extensions:
12 x 60 (9)

Straight leg deadlifts:
12 x 30
10 x 40
8 x 50
6 x 60
12 x 50 (10)
Lying hamstring curls (Green machine)
12 x 50

Standing calf:
12 x 60
10 x 60
8 x 100
6 x 120
12 x 100 - upping this next LBWO
seated:
12 x 60 (wanted 70, but grabbed a 35 plate instead of a 45... didn't realize till I was putting the darn thing away)

5 mins, .3 mile treadmill... definitely need to do any extra cardio before LBWO's.

TODAY:
20MAS elliptical HIIT
4
4
6
8
10
12
6
8
10
12
6
8
10
12
6
8
10
12
6
8

just didn't have it in me to up it after my last level 12. Tried to do some jogging after the elliptical... made about 5 mins of walking. gonna have to find a way to get extra cardio in on cardio days OTHER than right after/before my 20MAS. Not sure how I'll accomplish that though. Too bad we don't have any room for a treadmill in our little 1 br apt.

Worked out really late tonight. Tried to go to the gym straight from work like I usually do, but it was a madhouse for some reason. Ended up shopping a bit and doing a couple of errands, went home, changed and THEN went to the gym. Didn't get there till just before 8. Needless to say, by the end was tired... only did 10 mins on the treadmill after my UBWO, and even that was pushing it. Once I finish this post, I'm taking a shower, eating my cottage cheese and going to bed.

Incline Press:
12 x 40
10 x 50
8 x 60
6 x 70
12 x 60 (9)
Dumbell Flyes:
12 x 10 (8)... messed up... should have done 12s...

Cable Rows:
12 x 60
10 x 70
8 x 80
6 x 90
12 x 80 (9.5)
Lat Pulldowns:
12 x 80 (9.5)

Lat raises:
12 x 25
10 x 30
8 x 35
6 x 40
12 x 35 (9)
Reverse Flyes:
12 x 12 (10)

Barbell Curls:
12 x 30
10 x 40
8 x 50
6 x 60
12 x 50 (10)
Concentration Curls:
12 x 12 (10)

Lying Tricep Presses:
12 x 5
10 x 8
8 x 10
6 x 12!!!!
12 x 10 (10)
Tricep Kickbacks:
12 x 8 (10)

nite.

Kate
You are doing great. Did you have trouble sleeping after you worked out so late?
I have to admit-I was up until 1 am last night watching the Eagles game It was a bit hard to get up at 7 am this morning. I really do like getting the exercise out of the way in the morns-I am lucky-my job lets me come in anytime from 8-8:30 so 7 isnt bad for me. I work 1.5 miles from where I live!

Those tricep exercises where the girl is laying on the board--I dont like that at all. I look at that pic and think BACK PROBS

Im really looking forward to my LBWO tomorrow. Ah the pain....

I found out my gym is open Thursday morning from 6-10 am...so YEAH! I can go get my cardio in. Im sleeping over my Moms on Thursday night so Im not sure how to get UPWO in at my moms-I may buy some weights for that and do them at her house.

Have a great day!
Vicki

Well, as you know if you read my journal entry this morning, measurements didn't change much at the week 4 mark....
Waist: 35 1/2 (+ 1/4)
Sp.Tire: 44 (- 1/2)
Hips/butt: 47 same
Back: 36 (+1")
Bust: 42 3/4 (+ 1 1/4) (I was wearing a different bra though..)
r. arm: 15 (+1)
r. thigh: 29 (same)
neck: 14 (-1/2)
r. wrist: 6 1/2 (+ 1/4)
r. forearm: 11 same
r. calf: 17 1/2 (+ 1/2)

AND, I took the weekend off from BFL due to ailments. I am back on today though, and have decided to just pick up where I would have been today to not mess up my schedule, and still be able to qualify for the 2003 challenge by beginning it in Jan.
My last workouts, which I didn't record, went as follows:
Tue 11/26/02:
Cardio, 20MAS elliptical, bumped it up a bit:
6
6
8
10
12
14
8
10
12
14
6
8
10
12
6
8
10
12
8
8

bumping it up made me really tired, so I only hit about a 9 in the 19th minute.

LBWO Wed, 11/27/02
warm up treadmill, 15 mins, 1.037 miles

Leg presses:
12 x 110
10 x 140
8 x 170
6 x 200
12 x 180 (9)
Leg extensions:
12 x 60 (10)

Straight leg deadlifts:
12 x 30
10 x 40
8 x 50
6 x 60
12 x 50 (9.5)
Lying hamstring curls (Green machine)
12 x 50

Standing calf:
12 x 80
10 x 100
8 x 120
6 x 140
12 x 120 (10)
Seated:
12 x 70 (10)


So tonight another LBWO is scheduled... since there has been such a long time in between, I'm not going to worry about it. However, I may be a little weak though from laying on my ass all weekend and not feeling well. We'll see how it goes.
Think I'm going to skip my free day this week too to make up for it, as it is scheduled for Sunday... need to re-work my calendar.

Hope everyone did better than me this weekend! I'll try to pop into everyone's journal tonight... just needed a little break from work and figured I'd enter all of this.

Have a good day!