A BFL gym log
 

Started BFL workout on 03/04/2002
I had been doing cardio and weights daily for about 3 weeks prior.

I am not going to post my exercise for this week because I am testing waters. I did hit my 10's on the leg exercises. And the cardio is awesome compared to before. I love a good sweat now! :) I'm sure you all understand- anyway I am following the book schedule

so I am almost on WEEK2 ALREADY!!! :)

Did great last week. I had a couple set backs in the exercise dept but I worked around them and got all my work outs in. YAY ME! :)
Did my ubwo on fri-go slower on fly
cardi on sun- GREAT WORK OUT!
mon I did lbwo- need to spend longer on hams
today was cardio- Loving it :)
I've been hitting mostly 9's lately but the gym thing been rushed the last 2 days so I'm lucky just to be there

Really love the cardio now. I was not loving it before but I love the feeling of a good sweat and pushing so hard. I have gone from a level 1 to a level 4 resistance in a total of 4 weeks. Also have gone from a base of 60 rotations per min to 80 rpm!!! This body for life has made it possible in 1 week! My legs are getting stronger and my knees are hurting less. I just can't kneel or get to a sitting position easily. :there:

MORE details later !

UBWO

Fly -
12x50
10x57.5
8x 60
6x67.5
12x60
Press - 0 x12- I did 12 reps but I'm so weak with this thing!

Seated Row horiz grips
12 x 50
10x 55
8 x 60
6 x 65
11x 60 WHEW felt 10 here !

12x50 vert grips
Tricep machine (? don't know the name)
12x25
10x25+ *don't know what the weight of the plate is
8x 37.5 whew got a 10
8x 25+ NO MAS! :eek:
12x 30 don't recall name of maching(pushed pads out to the side with arms) :o

someone was on the incline press so I did :
Lat pull down INSIDE HANDLES
12x30
10x50
8x50+ plate
6x70
8x50+plate
Lat pull down outside handles
12x50+plate

did
1 set 15
left and right sit ups
and crunches.

Hi there Fuzzbear.......

Congrats on getting started with BFL. I'm in my 9th week and haven't missed a workout yet. I love it and look forward to doing it everyday! Isn't it exciting to feel that you are making progress so soon? :thup:

I'm looking forward to following your progress.

Marlaine

M,
I do look forward to everyday. I can't believe I LOVE 'working out'. I always hated exercise and couldn't stand weights. Before this the most exercise I did was cardio in High School and walking and swimming, for fun :)
I do look forward to the morning because it starts out the day on a good note - ALL ABOUT ME! :clap:
I need to take a moment to say my husband has been so supportive in the journey. Telling me how healthy I look, How good my skin looks, and how radiant my smile is. He thinks my hairs shines more, my skin is clear, and I have energy!!
So its all about me but it does take a lot of help with household stuff to be able to do this and goto school until 10p.m. Basically I don't see my fam. on Mon and tues :(
A lot of sacrifices but all worth it :roll:

did 20 mins of cardio today
I quit looking at rpms and did it based on feel and the level.
I went to level 5 on the bike for my 10!


1/15 reps
plain ol' crunches
left and right side crunches and

ab machine

I realized I do not feel pain for about two day. for example today my arms are just starting to hurt from yesterday. Its an ache really but nothing big. just an observation

I've fallen off schedule since I am off work this week.
But I am going to play 'catch up' with the cardio this week
Did UBWO on Monday
Fly
47.5x10
55x8
60x6
55x12

Press
0x12 (gonna attmpt a plate next)

Row- reverse grip
12x50
10x55
8x60
6x65
12x50 yowzers
row outside grip
12x50

Lat pull - vert grip
12x50
10x55
8x60
6x65
12x260
lat pull- horizontal(outside grip)
12x50

bicep curl
12x25
10x25+plate
8x37.5
6x37.5
12x25+ Sprained middle finger on this one!!!
Tricep
12x25

also went bowling :)

Almost forgot to add...
did lbwo on friday of last week
leg press
12x80
10x112
8x 112 +plate
6x144
12x122

leg curl
12x37 lbs these hurt me :)

Leg ext
12x40
10x47.5
8x55
6x62.5
9x55 whew!
don't have a follow up- knees hurt too bad for lunges or free stand weights

calf raise
12x80
87.5
10x110
6x117.5
12x110
Rot calf
12x110

15 crunches
15 ea of left and right side crunch (add more to these with an incline crunch)

Well excuses excuses :)

So wed I went to the gym and did my cardio and LBWO
Leg Press
12x80
10x112
8x119
6x144
12x144
hip ext
12x50

Leg Ext
12x40
10x48
8x40
6x40
12x48

Leg curls
12x37

Seated calf raises
12x80
10x88
8x118
6x140
12x118

angled calf raises
12x110

Decline sit up
12

crunch
12

side crunch
12 each side

Thurs
Cardio only

Fri
UBWO
Fly
12x48
10x55
8x60
6x65
press
12x7.5 (yay I added weight!)

Row vert
12x50
10x55
8x60
6x65
12x60

Row Horiz
12x60

Reverse grip pull down
12x50
10x55
8x60
6x65
12x60
wide grip pull down
12x50

Bicep curl
I think pulldowns weakened me!
12x25
6x33 stop!

Tricep
12x25

Saturday Free day...
Remotivation in progress :o

Well I am going to the dr today. My finger is still swollen and very sore and my knees are getting worse. I can't even kneel down at all.
so I exercised yesterday but not BFL style. I am okay with that because the point here is health not injuries :) I feel like I'm really old but I am not going to quit exercise!
leg press
1 sets of 12 reps x80
2 sets of 12 x114

leg ext
3 set of 12 x 48

seated calf raises
2 sets of 12 x88
1 set x118

bike 3.6 miles