BFL - Day 38
 

5:35 UBWO - 55 Minutes

Incline barbell press
12 x 26lbs
10 x 36 lbs
8 x 36 lbs
5 x 56 lbs (8)
12 x 46 lbs (9)

Fly
12 x 30 lbs (9)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 30 lbs (9)
12 x 20 lbs (9)

Upright Barbell Row
12 x 36 lbs (9)

Pull Overs:
12x 10 lbs
10 x 15 lbs
8 x 22 lbs
6 x 25 lbs (8)
12 x 15 lbs (9)

Shrug
12 x 36 lbs (9)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (8)
6 x 15 lbs (9)
12 x 10 lbs (9)

Bench dip
12 x 0 (9)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
2 x 40 lbs; 5 x 30 lbs (10 & 9)
12 x 20 lbs (9)

Barbell Curl
4 x 36 (10) and 12 x 26 lbs (10)

Made it through the bench dips and tricep kickbacks much easier this time around. Barbell Press much easier with new barbell; more weights next time. Great workout.

Nat

Nat, ever the hard worker! Love the new pic. You are a beautiful young woman-- inside and out!

YB

BFL - Day 39
 

5:45 a.m. 20 MAS (HIIT - Level 10) and

Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Feeling good. Weighed this morning; up about 5 lbs :eek: I think this is my muscle week! They say it takes 6 weeks for things to show. So I took some measurements and the waist is down 1/2" and my neck is down 1/4 inch! LBM is up to 143 lbs I'm also bloated, rings did not want to go on this morning. Very interesting to observe. Looking forward to this weekends results.

Yoga, Thank you for your kind words. "hard worker" there are some who prefer "obsessive" ;) what the heck, it works for me.

Nat

BFL - Day 40!!!
 

LBWO - 50 Minutes

Squats:

12 x 30 lbs
10 x 40 lbs
8 x 44 lbs
6 x 48 lbs
12 x 40 lbs (8)

Leg Extensions:
12 x 70 lbs (8)

Straight Leg Deadlifts: (barbell)
12 x 36 lbs
10 x 46 lbs
8 x 56 lbs
6 x 76 lbs (8)
12 x 56 lbs (9)

Lunges:
12 x 30 lbs (10)

Weighted Calf raises (barbell)
12 x 46 lbs
10 x 66 lbs
8 x 76 lbs
6 x 86 lbs
12 x 86 lbs (8)

One Legged calf raises:
12 x 20 lbs (9) Actually felt this!!!

Reverse Calf Raises:
12 x 0 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs
30 x 0 lbs Felt this at the end too but I had to do 30

Damned quads are getting tough to work; my grip is giving out before my legs - Do I see a home gym in my future? ;)

Tired when I woke up, but true to form after my first 10 minutes I was feeling great.

Nat

p.s. Oh yeah, 3 of those 5 lbs are gonzo!

Nat your just doing awesome :D

BFL - Day 41
 

Woke up this morning knowing I was only doing HIIT and not abs. After reading some interesting discussions on the benefit or lack thereof of the cardio aspect of BFL I was tempted to sleep in; but that wasnt going to happen on my shift ;) so:

5:55 a.m. 20 MAS (HIIT 10)

Will do Abs tonight

Well 6 weeks has come and gone. Wow. I can see a difference. It really is amazing. Looking forward to next week with all the sleep I need. Down again to 183 this morning but everything fits better; a winter coat I bought 4 weeks ago which hasnt fit through the shoulders and chest does now - and I tried it on last week. They arent kidding when they say 'transformation'

Nat

BFL - Day 42 (6 week update)
 

End of week 6!!! Pressed for time today so here are the results. Wavering between 182 and 183 this morning but have lost many inches from Week 4. Stats:

Week 1 - 6
Muscle Gained: 3.6 lbs
Fat Lost: 15.7 lbs
weight difference: 12 lbs
% of BF lost: 6.70%

Nat

Nat that's awesome! You rock!!!!!

BFL - Day 43
 

And so beings week 7!!

8:53 a.m. UBWO - 55 minutes

Incline barbell press
12 x 36lbs
10 x 46 lbs
8 x 56 lbs
5 x 61 lbs (9)
12 x 51 lbs (9)

Fly
12 x 30 lbs (10)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 30 lbs (8)
12 x 20 lbs (9)

Upright Barbell Row
12 x 41 lbs (9)

Pull Overs:
12x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 23 lbs (9)
12 x 15 lbs (8)

Shrug
20 x 41 lbs (10)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (7)
6 x 15 lbs (8)
12 x 10 lbs (8)

Bench dip
12 x 0 (9)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
5 x 40 lbs; 3 x 30 lbs (10 & 9)
12 x 20 lbs (9)

Barbell Curl
12x 31 lbs (10)

Great workout; really accentuated the eccentric on the chest and biceps. Arms were rubbery after; made mixing the tiramisu cake batter tough!

Lisa :) Great having you over last night. Max says "Hi" and we both agree, stop by any time!

Nat

BFL - Day 44
 

9: 20 a.m. 20 MAS (HIIT) w/ Ab bootcamp

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest holding 5 lb weight

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Felt great to do the ab bootcamp again.

BFL - Day 45
 

10:45 a.m. LBWO - 55 Minutes

Squats:

12 x 30 lbs
10 x 40 lbs
8 x 48 lbs
6 x 54 lbs
12 x 40 lbs (8)

Leg Extensions:
12 x 80 lbs (8)

Straight Leg Deadlifts: (barbell)
12 x 36 lbs
10 x 46 lbs
8 x 56 lbs
6 x 76 lbs (8)
12 x 56 lbs (9)

Lunges:
12 x 30 lbs (10)

Weighted Calf raises (barbell)
12 x 46 lbs
10 x 76 lbs
8 x 76 lbs
6 x 76 lbs
20 x 76 lbs (8)

One Legged calf raises:
22 x 20 lbs (9) Actually felt this!!!

Reverse Calf Raises:
12 x 0 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs
20 x 0 lbs (8)

Man I want a leg press machine!!!! squatting 60 lbs seems like nothing after pressing 250 on sunday. Rob did say that anytime I wanted to come down and workout I was welcome to. Wish Prescott was closer!!!

Nat

8: 40 a.m. 20 MAS (HIIT) w/ Ab bootcamp

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Decline Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Nat

BFL - Day 47
 

9:53 a.m. UBWO - 55 minutes

Incline barbell press
12 x 36lbs
10 x 46 lbs
8 x 56 lbs
5 x 61 lbs (9)
12 x 51 lbs (9)

Fly
12 x 30 lbs (10)

Arnold Press
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 40 lbs (9) **
12 x 20 lbs (9)

Upright Barbell Row
12 x 41 lbs (9)

Pull Overs:
12x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 29 lbs (8)
12 x 20 lbs (8)

Shrug
20 x 51 lbs (10)

Tricep kickback
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs (7)
6 x 15 lbs (8)
12 x 10 lbs (8)

Bench dip
12 x 0 (9)

Hammer Curl
12 x 20 lbs
10 x 20 lbs
8 x 30 lbs (8)
6 x 40 lbs(10) **
12 x 20 lbs (9)

Barbell Curl
12x 31 lbs (10)

** denotes a new high; I wasn't able to do these before!

Nat

That must be a great feeling! Say, what's an Arnold?

Lisa

It's a move made popular by Schwarzenegger for the shoulders, it's tough but it gets results. You can see it done here .

N