C2W3D7 - Free Day
 

Well today is a day off from exercise and from eating on a schedule - yay for the latter. I did the old measure and weigh this morning - feeling some major changes happening and wanted some confirmation. And it was there:

Week 1 - 3
Fat Lost: 2 lbs
Muscle gained: 1 lb
Weight difference: 1 lb
% BF Lost: 1%

Inches Lost:
Waist: 1.25"
Hips: 1"
Bust: 1.25"

Not bad for 3 weeks! Biggest changes are where I haven't been measuring; the jeans I've been wearing since mid January and now so baggy in the legs they look too big - and the waist is loose enough that I wear them at my hips. Tried on some other clothing last night and a pair of size 12 khakis fit (a real fit, not a 'struggle' to get on - think i'll wear them today) and my guess jeans are looking better and better.

Thinking about chaning my routine after 3 weeks - at least for upper body. Have been doing a lot of diary reading of women doing BFL who are on their 3rd or 4th challenge - seeing how they tweak things. Going to incorporate push ups into my chest exercises and try for bicep curls at 20lbs.

Looking ahead to the end of this Challenge (April 27th ish) I think I will be 'at goal' or very close. Feeling psyched, strong and confident - and it has been showing. The compliments are coming in from all sides - and who wouldnt like that?

Off to wake the bear and make some breakfast.

Have a fantastic weekend everyone - see you Sunday!
Nat

C2W4D1
 

8:45 a.m. LBWO - 35 minutes

Leg Ext. (all done super slow)
12 x 95 lbs
10 x 105 lbs
8 x 115 lbs
6 x 125 lbs (8)
16 x 105 lbs (10)

Lunges:
13 x 30 lbs (9)

Straightleg Deadlifts: (done slow on the eccentric)
12 x 46 lbs
10 x 56 lbs
8 x 66 lbs
6 x 76 lbs
14 x 56 lbs (9)

Hamstring Curls:
14 x 75 lbs (9)
11 x 60 lbs (10) (Super slow)

Single Calf Raises (bent leg)
12 x 10 lbs
12 x 15 lbs
12 x 20 lbs

Ang. Calf Raises (bent leg)
toes in: 20 x 40 lbs (9)
toes out: 20 x 40 lbs (10)

15 minutes stretching.

Great workout - love the hamstring exercises, will be feeling these tomorrow.

Nat

C2W4D2
 

6:00 a.m. 20 MAS (HIIT) w/ Abs (empty stomach):

15 x knee ups
30 x bicycle crunches
15 x floor crunches
15 x floor crunches, legs elevated

all x 2 - done extra slow

Active stretching.

Nat

C2W4D3
 

5:40 a.m. UBWO - 45 Minutes

Chest:
Bench press (barbell) - done slow on the eccentric
12 x 46 lbs
10 x 56 lbs
8 x 66 lbs
6 x 76 lbs
12 x 56 lbs

fly:
12 x 34 lbs (OUCH!)

Shoulders:
Arnold Press (dumb bell)
12 x 20 lbs
10 x 30 lbs
8 x 34 lbs
6 x 40 lbs
12 x 30 lbs

Side raises
12 x 14 lbs 7 x 14 lbs (between front & side)

Back:
Bent over rows (barbell)
12 x 46 lbs
10 x 56 lbs
8 x 66 lbs
6 x 76 lbs
12 x 56 lbs

Pull overs
20 x 20 lbs

Triceps:
tricep kickbacks
12 x 7 lbs
10 x 10 lbs
8 x 15 lbs
6 x 20 lbs
20 x 10 lbs

bench dips
12 x 0

Biceps:
Incline Curls
12 x 20 lbs
2 x 40 lbs and 10 x 40 lbs half raises
12 x 30 lbs
12 x 20 lbs

Concentration curls
12 x 15 lbs (hurting here!)

Flyes were a killer - upped them to 2 x 17 lbs and I was cryin' on number 11 and 12. Did the last two super slow. Feeling the biceps this morning - concentration curls were a *itch.

Rubbery arms and still sore glutes. Thank cod for glutamine.
Nat

C2W4D4
 

20 MAS (HIIT), nodictrack w/ Abs

15 Leg ups (straight legs)
30 bicycle crunches
15 floor crunches, arms straight
15 hip raises
15 floor crunches, arms behind head

all x 2

Stretching

Nat

C2W4D5
 

5:50 a.m. LBWO - 40 minutes

Leg Ext. (all done slow on eccentric)
12 x 95 lbs
10 x 105 lbs
8 x 115 lbs
6 x 125 lbs (8)
13 x 105 lbs (9)

Lunges:
15 x 30 lbs (10)

Straightleg Deadlifts: (done slow on the eccentric)
12 x 46 lbs
10 x 56 lbs
8 x 76 lbs
6 x 86 lbs
14 x 56 lbs (9)

Hamstring Curls:
12 x 70 lbs (10)
12 x 60 lbs (10)

Single Calf Raises (bent leg)
20 x 10 lbs
20 x 15 lbs
20 x 20 lbs (10)

Ang. Calf Raises (bent leg)
toes in: 20 x 40 lbs (9)
toes out: 20 x 40 lbs (10)

10 Minutes stretching

Love this hamstring workout - think I will keep it for the next 4 weeks and play with the quads only.

Nat

C2W4D6
 

6:20 am 20 MAS (HIIT)

Last workout of week 4 - flew by again. Will be revamping the exercises for week 5 - looking forward to it.

Nat

WOW!! :thup:

Don't you just love the way the time flies by as we are having so much FUN!!

I'm looking forward to a new set of exercises too...one more week to go.

Marlaine

You betcha, M. Aint is weird that we're looking forward to Spring and wearing shorts?!! ;)

Have you seen this website? www.jeanpaul.com/workouts.html He's got some good advice for which exercises to do and which ones to use for your second exercise for each group.

Nat

Nat.....

Thanks for the tip! I'll check it out. I'm heading into a time crunch in the next three weeks with two major projects due for my Psychology class and keeping up with the job hunting, so it may have to wait until the next round of BFL. However....nothing will stop me from BFLing even if I have to get up at 4AM to do it!! LOL

M

C2W5D1
 

Well this is week 5 - where has the time gone???

9:05 am UBWO (New routine) 50 minutes

Chest:
30 degree Incline barbell press:
12x 36
10x 46
8x 56
6x 61
12x 51

30 degree incline fly:
18x 30 (need more weight - too easy)

Shoulders:
Behind the neck barbell military press
12x 21
10x 31
8x 36
6x 41
12x 31

Front raises:
16x 20 (try with 24 next time)

Back:
Bent over barbell row:
12x 46
10x 56
8x 66
6x 76
12x 56

Shrug:
12x40

Triceps: (Super set w/ biceps)
Kickbacks:
12x10
10x12
8x15
6x17 & 6x20 (go with 20lbs - 17 too easy)
16x 12 (Use 15lbs next time)

Bench dips
12x0

Biceps:
Concentration Curls
12x 7
10x 10
8x 12
6x 15 / 2x20
12x 12

EZ bar curl:
13x 31

Really felt the shoulders this time 'round. For a first run went pretty well - can probably knock 5 - 10 minutes off next time. Enjoyed supersetting biceps and tricpes.

Nat

C2W5D2
 

20 MAS (HIIT), nodictrack w/ Abs

15 Leg ups (straight legs)
30 bicycle crunches
15 floor crunches, arms straight
15 hip raises
15 floor crunches, arms behind head

all x 2

Stretching

Arms are still 'tight' from yesterday - all across shoulders and down neck. Felt good to stretch everything out.

Nat

C2W5D3
 

7:32 am LBWO, 32 minutes, empty stomach

5 mins Stretching prior to squats

Quads:
Sumo Squats
12 x 15 lbs
10 x 17 lbs
8 x 20 lbs
6 x 27 lbs
20 x 20 lbs

Lunges:
12 x 30 lbs (10)

Straightleg Deadlifts:
12 x 46 lbs
10 x 56 lbs
8 x 76 lbs
6 x 86 lbs
14 x 56 lbs (9)

Hamstring Curls:
12 x 70 lbs (10)
20 x 50 lbs (10)

Single Calf Raises (bent leg)
20 x 10 lbs
20 x 15 lbs
20 x 20 lbs (10)

Ang. Calf Raises (bent leg)
toes in: 20 x 40 lbs (9)
toes out: 20 x 40 lbs (10)

10 Minutes stretching

Not sure about the sumo squats - felt weird but effective. Will see how I feel tomorrow. Shoulders are still tight from Sunday's workout - wow.

Nat

C2W5D5
 

5:40 am UBWO - 50 minutes empty stomach

Chest:
30 degree Incline barbell press:
12x 36
10x 46
8x 56
6x 66
12x 56

30 degree incline fly:
16x 30

Shoulders:
Behind the neck barbell military press
12x 21
10x 26
8x 36
6x 41
12x 31

Front raises:
16x 20

Back:
Bent over barbell row:
12x 36
10x 46
8x 66
6x 76
12x 56

Shrug:
12x40

Triceps: (Super set w/ biceps)
Kickbacks:
12x10
10x12
8x15
6x20
16x 12

Bench dips
12x0

Biceps:
Concentration Curls
12x 10
10x 12
8x 15
6x 15 / 2x20
12x 12

EZ bar curl:
13x 31

Raising the bar on incline presses and military presses made life easier. Used this for EZ curl bar too.

Good workout.
Nat

Question?
 

Hi Nat.....

I'm wondering what you mean by "super set"? Does this mean that you are doing biceps and triceps together? Working one while resting the other? Seems like a more time efficient way to do it and if your answer is yes, then I have been supersetting my calf raises and side bends on LBWO days.

M