Active Low-Carber Forums - keeping track and staying on track

Active Low-Carber Forums (http://forum.lowcarber.org/index.php)

- Gym Logs (http://forum.lowcarber.org/forumdisplay.php?f=87)

- - keeping track and staying on track (http://forum.lowcarber.org/showthread.php?t=164676)

1 hour resistance ball circuit class, 30 minutes on treadmill - 7.0 speed, 3.0 incline level ( did 5 minutes of 5.6 speed and 10% incline); 20 minute on elliptical trainer - xtrme aerobic program at level 15

1 hour pumping iron class; 30 minutes stationary bike

1 hour toning class; 1 hour combo (step and high impact aerobic) class

Friday - 1 hour boot camp class, 1 hour combo class

Today - 1 hour half & half class (high impact aerobics and weight training); 1 hour total body weight training class

Kathy Smith's Fat Burning workout - 40 minutes
Pilates - 20 minutes

30 minute Elliptical trainer, 20 minutes elliptical runner, 1 hour pumping iron class

40 min. Kathy Smith Fat Burning Workout
20 min Windsor Pilate

Day 1 BFL UBWO:
Chest:
Barbell Bench Press - 10lb x 12; 15lb x 10; 20lb x 8; 25lb x6; 20lb x 12
Dumbbell Flys - 15 lb x 12

Back:
Wide grib lat pulldown - 50lb x 12; 62.5lb x 10; 75lb x 8; 87.5lb x 6; 75 x 12
Pullups 16lb x 12

Shoulders:
Upright cable rows - 40lb x 12; 45lb x 10; 50lb x 8; 55lb x 6; 50lb x 12
Upright barbell rows - 30lb x 12

Biceps:
Alternate dumbbell curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12
Hammer curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12

Triceps:
Kickbacks - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12
Bench dips

20MAS: Treadmill incline 1% - 2.2 miles in 20 minutes
1 - 5.0
2 - 5.0
3 - 6.0
4 - 6.5
5 - 7.0
6 - 7.5
7 - 6.0
8 - 6.5
9 - 7.0
10 - 7.5
11 - 6.0
12 - 6.5
13 - 7.0
14 - 7.5
15 - 6.0
16 - 6.5
17 - 7.0
18 - 7.5
19 - 8.0
20 - 5.0

Hi Jackie!

I posted that for Daddio in the BFL section.

Quote:

Originally Posted by red1cutie

Hi Daddio! :D

BFL's workout plan is:
3 days weights, 3 days cardio and one day off
The weight workouts are separated into Upper body (UBWO) and Lower Body (LBWO). UBWO includes chest, back, shoulders, triceps and biceps. LBWO includes quads, hamstrings and calves. You can work your abs on your weight days or on your cardio days.

You alternate weight and cardio days. UBWO then a cardio day (20 minutes), the LBWO then cardio then UBWO and take the 7th day as your day off. The next week you switch up and start with LBWO then Cardio then UBWO then Cardio then LBWO then cardio then day off.

Weightlifting: You choose two different exercise for each body part.
For example on your LBWO day:

Quads:
You can choose squats and leg extensions
Squats: 12 reps--25 lbs (as you decrease reps you increase weight, you decide the weight), (REST 1 min), 10 reps--30 lbs, (REST 1 min), 8 reps--35 lbs, (REST 1 min), 6 reps-40 lbs. (REST 1 min), then go back to whatever weight you did the 8 reps with, in this example 35 lbs and do 12 reps at that weight, NO REST and move on to Leg extension and do 12 reps at 50 pounds. REST two minutes then move on to hamstrings and follow same routine for that.

LBWO:approximately 42 minutes
UBWO:approximately 46 minutes

For Cardio: 21 minutes
You do that at increasing levels:
start of at level 5 (a slow jog) 3 minutes
Then level 6 (increase speed intensity) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 6 ( back down to where you were at level 6) 1 minute
Then level 7 ( again increasing speed/intensity) 1 minute
Then level 8 ( again increasing speed/intensity) 1 minute
Then level 9 ( again increasing speed/intensity) 1 minute
Then level 10 (as fast/high intensity as possible) 1 minute
Then level 5 (a slow jog) 1 minute
DONE

You can run, jog, use recumbent bike, elliptical, treadmill for cardio do it according to this.

Eating plan:
You can do BFL style eating or you can LC with BFL. With the BFL you do moderate carbs, sufficient protein and low fat but you free day you can eat whatever you want.

And if you lc well you lc but make sure you are getting in sufficient carbs so you have the energy to do your workouts.

red

For optimum results you should alternate weight and cardio days.

Make sure you're geeting enought protein (lean mass in grams..ex if lean mass is 93 lbs get 93 garms of protein per day).

Hugs
red

Lower Body Workout:
Start time 12:36
Barbell Squats - 20x12; 30x10; 50x8; 70x6; 50x12
Leg Extension - 87.5x12
Lying leg curls - 40x12; 50x10; 60x8; 70x6; 60x12
Dumbbell lunges - 40x12
Seated Calf Raises - 20x12; 30x10; 40x8; 50x6; 40x12
Standline Heel Raises - 40x12
Rotary torso - 40x12; 45x10; 50x8; 55x6; 50x12 - each side
Decline crunches 12

end time - 1:31 - took me a while to figure out the machines.

20MAS: Treadmill incline 1% - 2.38 miles in 20 minutes
1 - 5.5
2 - 5.5
3 - 6.5
4 - 7.0
5 - 7.5
6 - 8.0
7 - 6.5
8 - 7.0
9 - 7.5
10 - 8.0
11 - 6.5
12 - 7.0
13 - 7.5
14 - 8.0
15 - 6.5
16 - 7.0
17 - 7.5
18 - 8.0
19 - 8.5
20 - 5.5

UBW - start time: 12:10 - end time: 12:50
Chest:
Barbell Bench Press - 10lb x 12; 15lb x 10; 20lb x 8; 25lb x6; 20lb x 12
Dumbbell Flys - 15 lb x 12

Back:
Wide grib lat pulldown - 50x12; 55x10; 62.5x8; 67.5x6; 62.5x12
Pullups 18x12

Shoulders:
Upright cable rows - 40lb x 12; 45lb x 10; 50lb x 8; 55lb x 6; 50lb x 12
Upright barbell rows - 30lb x 12

Biceps:
Alternate dumbbell curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12
Hammer curls - 10lb x 12; 12lb x 10; 15lb x 8; 20lb x 6; 15lb x 12

Triceps:
Kickbacks - same as biceps
Bench dips

20MAS: Treadmill incline 1% - 2.41 miles in 20 minutes
1 - 5.5
2 - 5.5
3 - 6.5
4 - 7.0
5 - 7.5
6 - 8.0
7 - 6.5
8 - 7.0
9 - 7.5
10 - 8.0
11 - 6.5
12 - 7.0
13 - 7.5
14 - 8.0
15 - 6.5
16 - 17 - 8.0
18 - 8.5
19 - 8.5
20 - 5.5

Start time - 8:16
End time - 8:36

Lower Body Workout:
Start time 7:30
Barbell Squats - 50x12; 70x10; 90x8; 100x6; 90x12
Leg Extension - 90x12
Lying leg curls - 50x12; 55x10; 60x8; 65x6; 60x12
Dumbbell lunges - 40x12
Seated Calf Raises - 20x12; 30x10; 35x8; 40x6; 35x12
Standline Heel Raises - 50x12
Rotary torso - 40x12; 50x10; 60x8; 40x6; 60x12 - each side
Decline crunches 12

end time - 8:10