Fit Sandy
 

Ok, I think it is a good idea for me to start logging my exercises,

Bit of history:

Started Atkins 6 weeks ago, going slow but OK.

I started BFL 5 weeks ago but went on holiday for 1 week and there was no gym, but walked everywhere - around 4-5 hours daily walk!!! -wow this makes a joke out of my prev 30minutes on the treadmill!!

Now I am back on track:

Finally I found a trainer in my Gym who have heard about BFL. He is not my personal trainer but he is willing to answer my questions and do a quick demo of various exercises -very lucky.

Sunday: lower body work out.
Monday: Cardio : when it comes to cardio days I am not sticking to BFL style !!! ran 4.5k in 30min.
Tuesday : errrr I know its upper body day , but someone in the running club wanted me to run with them, so I ran outdoors for another 4.5k

Weds: Upper body BFL: very very hard, my upper body is sooo much weaker than my lower body, I feel as if someone has pulled me apart !!

Thurs -Today finally-: Cardio day : did 15 minutes interval running/uphill and incline interval, followed by 30min interval on the elliptical machine.


PS: Whyspers hope you read this -its me TG!!!

Friday May/2nd:
BFL : lower body workout:

Quads: Seated leg Extensions : 12/10/8/6/12
Squats:12

Hams: Leg curl: 12/10/8/6/12
lunges:12

Calves: Calf Raises(Dumbbells) : 12/10/8/6/12
One legged Calf Raises: 12 each.

Abs: Floor Crunches: 15 / 15
Floor Oblique Crunches 15/15

Extras (not in BFL Prog, here didn't do switch for the last 12 reps due to lack of preparation + can't be asked):

Leg Press: 12/10/8/6/12/12
Hip Abductor: 12/10/8/6/12/12
Hip Adductor: 12//10/8/6/12/12