Babette's gym log
 

So, now that I am on C1W3D4 of BFL, thought I would start a gym log to track workouts separately from my general journal -- now I have a paper log of food & exercize, a fitday log, a journal here... keeping me honest! ;)

I went out of town Fri-Sun and did NOT maintain BFL/low carb eating Sat-Sun (Friday was my "free" day), so am considering that my "lost weekend". I considered starting over, but need to learn to take these things in stride, be less "all or nothing", so am moving forward from here.

Monday, I did a combined 20MAS/UBWO/LBWO so am back on track in terms of workouts:

MONDAY

20 MAS
-Recumbant bike
Effort level 3 = BFL 5
Distance 6.75 miles

UBWO
-Chest
Dumbbell press 10s, 12s, 15s, 20s, 15s
Dumbbell flyes 8s

-Back
Reverse pulldowns 40, 50, 60, 70, 60 (did not hit 10, start ~ 50 lbs next time)
One arm rows 10s (do 12s next time)

-Triceps
Close grip pull-downs 50, 60, 70, 80, 70*6, 60*6
Lying extnesions 10s

-Shoulders
Seated dumbbell press 10s, 12s, 15s, 12s, 10s (failed on 15s, did shoulders & triceps too close together)
Side raises 8s

-Biceps
Seated curls 8s, 10s, 12s, 15s, 12s (need to watch out for tendency to "swing" arms)
Hammer curls 12s

LBWO
-Quads
Leg press 130, 140, 150, 160, 150 (start ~ 140 next time)
Dumbbell squats 20s

-Hams
Leg curls 55, 60, 65, 70, 65
Lunges 10s (do higher weight -- 12s?-- next time to hit 10)

-Calves
Angled raises 10s, 12s, 15s, 20s, 15s
Note: need machine training to do other set of calf exercizes

-Abs
Floor crunches 12, 10, 8, 6, 12
Twist crunches 12 each side
Note: Waiting for Pilates video, will start doing this instead of crunches for abs

Still waiting for machine orientation for a gym I joined in November %$#~! The trainers keep canceling on me -- so glad I pay $80/ mo. for that kind of service.

Anyway... also made it to my 20MAS this morning:

1/21 20 MAS
-Bike
Miles: 7.22

I am supplementing w/ 10g glutamine, 300 mg alpha lipoic acid, 1 g calcium & 500 mg magnesium, in addition to a daily multi vitamin. Still not sleeping terribly well, but that's not unusual for me.

If anyone has comments, they would be much appreciated!

Cheers
Babs

BFL Day 19: UBWO
 

I was short on time this morning, so really didn't rest between sets -- ie, while resting on biceps, I worked on chest reps.... Is this OK, I wonder? In any case, even w/out resting, it took my 40 minutes to get through my workout. Weird. I may still be recovering from my last UBWO, which I did Monday to make up for not working out the weekend I was out of town.

Shoulders
-Seated dumbbell press 10s*12, 12s*10, 15s*8, 20s*4 (failure), 15s*12
-Side raises 8s*10 (failure)

Back
-Lat pulldowns 50*12, 60*10, 70*8, 80*6 (yowsa!), 70*12
-One arm rows 12s*12 reps per side (do 15s next time)

Biceps
-Seated curls 10s*12, 12s*10, 15s*8, 20s*6 (yikes!), 15s*12
-Hammer curls 10s*12 (do 12s next time)

Chest
-Dumbbell press 10s*12, 12s*10, 15s*8, 20s*6, 15s*12
-Dumbbell flyes 8s*12 (try 10s next time)

Triceps
-Close grip pulldowns 50*12, 60*10, 70*8 (failure), 80*4 (failure), 70*4 (failure)
-Lying extensions 10s*12

I feel like I am building muscle, but don't really see it yet in my weights/reps... Definitely sore today, and upped my post workout glutamine to 6g.

Tomorrow is 20MAS and Pilates for abs. I may do measurements Friday (end week 3), or more likely wait to next Friday for week 4 measurements... I don't feel like my pants are noticeably looser and don't want to get discouraged.

1/23, BFL Day 20: 20 MAS
 

Elliptical machine , 25 minutes. 265 calories.

Start incline: 15, up to 20 at Level 10.
Start effort: 5, increase to 10 at Level 10.

Felt great after this workout! Maybe I should do more of this & less biking.

weekend update
 

SATURDAY

-Really crappy session w/ personal trainer (posted in BFL forum)
-LBWO:

Leg press 12*140, 10*150, 8*160, 6*170, 12*160
Dumbbell squats 12*20s

Leg curls 12*55, 10*60, 8*65, 6*70, 12*65
Dumbbell lunges 12*12s

Calf raises 12*20, 10*25, 8*30, 6*40, 8*30

Abs: 1 hour yoga


SUNDAY

-20 MAS: Elliptical machine 30 minutes incl warm up/cool down (315 cals)

Also went on a nice bike ride, the weather is so beautiful!

BFL Day 25
 

Yesterday's UBWO (yowsa! do I ever feel it in my lats, triceps, delts, biceps today! :eek: ) :

Chest -- Only hit 9, but couldn't do flyes w/ 10# dumbbells, so next time start w/ 12# on press and up to 25# max, see what happens

-Dumbbell press 10s*12, 12s*10, 15s*8, 20s*6, 15s*8
-Flyes 8s*12

Back -- I lifted the most weight to date :thup: but the rest of my workout suffered... think I strained my left front deltoid so didn't do shoulders.

-Lat pulldowns 60*12, 70*10, 80*8, 90*6, 80*11 (failure)

Triceps -- Only did pulldowns

-Close-grip pulldowns 50*12, 60*10, 70*8, 80*3 (failure), 70*3 (failure)

Biceps -- Only did curls

-Bicep curls 10s*12, 12s*10, 15s*8, 20s*3 (failure)

One good thing the trainer showed me was to stand on these inflated cushions while doing weights (I think they are called dyna-discs). I did this for the first time yesterday and it really helps engage your core and made the exercizes much tougher.

Did not make it to 20MAS this morning :mad: still not sleeping very well :( So will go this afternoon, planning on the elliptical machine.

Day 26
 

Yesterday's 20MAS: 20 minutes on the Elliptical machine, 5 min cool down. Felt awesome :thup: Since yesterday was my first time at over 40% protein, I think this must have something to do with it -- I also slept really well last night. So will focus on keeping that up.

BFL Day 27
 

Yesterday's LBWO: Uninspired. I am bored w/ my circuit and feel like I "phoned it in"... So I think it's definitely a good time to change things up now that I am hitting my 4 week mark. If anyone has ideas, feel free to send 'em my way :D I will do some research too.

QUADS

-Leg press 150*12, 160*10, 170*8, 180*6, 170*12

Note: ensure full range of motion, esp at bottom of set; next time, add more weights, or increase resistance on decline to +10%

-Squats 20# dummbells *12 reps

HAMS

-Curls 60*12, 65*10, 70*8, 75*6, 70*12
-Lunges 15s*12 (yowsa! these kill me)

CALVES

-Calf raises 25*12, 30*10, 40*8, 50*10, 40*12

Note: need to up weights next time -- start at 30#?

-Angled raises 20s*12

ABS

-None

Note: I NEED TO MAKE ABS A PRIORITY FOR THE REMAINDER OF THE CHALLENGE AS I HAVE BY & LARGE NEGLECTED THEM FOR THE FIRST 4 WEEKS


-20 MAS this pm. Snoozed for over an hour this morning :rolleyes:

yesterday's 20MAS
 

I started on the bike, 10 minutes, 3.25 miles. But my quads were killing me (I forgot I should really not bike the morning after my LBWO) so moved to the elliptical machine, 12 minutes (added two minutes L5) and 3 minutes cool down.

update
 

2/1 Resistance workout

Chest
-Dumbbell press 12s, 15s, 20s, 25s*3 (failure), 20s*10 (failure)
-Flyes 10s

Shoulders
-Arnolds 10s, 12s, 15s*3 (failure), 20s*3 (failure), 15s*3 (failure)... these are new for me and somehow are much harder than regular presses at this point. I will drop to 8s as a starting weight next time.
-Side raises 10s

Back
-Lat pulldowns 60, 70, 80, 90, 80
-Bent over rows 15s

Biceps
-Curls 10s, 12s, 15s, 20s, 15s
-Hammers 15s

Triceps
-Press down 50, 60, 70, 80, 70
-Extensions 20

Quads
-Leg press 150, 160, 170, 180, 170 (plus 10% on declines)
-Ab/adducters 70# * 25 reps each

Hams
-Curls 60, 65, 70, 75, 70
-Deadlifts 20s

Calves
-Raises 30, 40, 50, 60, 50


2/2 20MAS

30 minutes Elliptical machine, up one level (L11 = 10)


2/3 Resistance workout

Chest
-Dumbbell press 12s, 15s, 20s, 20s, 20s
-Flyes 10s

Quads
-Leg press 150, 160, 170, 180, 170 (plus 10% on declines)
-Ab/adducters 80# * 30 reps each

Biceps
-Curls 12s, 15s, 20s*6 (failure), 20s*5 (failure), 15s
-Hammers 15s

Hams
-Curls 70, 75, 80, 85, 80
-Deadlifts 20s

Shoulders
-Arnolds 8s, 10s, 12s, 15s, 15s
-Side raises 10s

Calves
-Angled raises 15s, 20s, 20s, 20s, 15s

Back
-Lat pulldowns 60, 70, 80, 90, 80
-Bent over rows 20s

Triceps
-Press down 50, 60, 70, 80, 70
-Extensions 20


2/4 20 MAS

Elliptical machine 30 minutes

2/5 Sick -- free day

2/6 Will be resistance w/o

2/6 workout (BFL Day 34)
 

Since the Doc took blood, I biked instead of lifted:

20 MAS... actually 30MAS, 5 minutes warm up/ cool down. Biking, 8.67 miles.

Looking forward to lifting tomorrow.

Holy DOMS Batman!
 

New weights circuit.. yowsers! I have decided to split UB/LBWO combo over 2 sessions. Friday's workout:

Chest
-Incline press 12s, 15s, 20s, 25s, 20s
-Incline flyes 12s

Quads
-Walking lunges 15s, 20s (note to self: next time, 1) warm up first! and 2) start w/ lower weights... 10s, maybe?)
-Ab/adductors 90# ~ 30 reps each (the girl who went to use the machine after me sat down and tried to lift it but couldn't ... "You're so strong!" she said :D )

Biceps
-21s 12s,15s, 20s*3 (failure), 25s*1 (failure), 20s*8 (failure), 15s
-Concentration curls 12s

Hams
-Deadlifts 15s, 20s, 15s*8, 12s*8, 12s*12 (note: start lower next time... 10s)
-Curls 70# (I hate curls... need to research another hams exercize)

Saturday
20 MAS Bike 6.57 miles

Sunday
1 hour yoga

Planned Monday workout:

Triceps
-Close grip pressdown 50, 60, 70, 80, 70
-Extensions 15

Shoulders
-Arnolds 10s, 12s, 15s, 20s, 15s
-Lateral raises 15s

Calves
-Standing raises 50,60,70,80,70
-Angled raises 20s

Back
-Good mornings -- given my experience w/ deadlifts, I think I will go low on weights using a weighted bar 9, 12, 15, 18, 15
-Bent over rows 15s (or 30# barbell)

2/10 workout -- BFL Day 39
 

20 minutes elliptical machine: low-mod intensity cardio, 220 cals

Resistance workout

Triceps
-Close grip pressdowns 50, 60, 70, 80, 70
-Triceps extensions 15

Shoulders
-Arnolds 10s, 12s, 15s, 20s*4 (failure), 15s*8 (failure)
-Lateral raises 12s

Back
-Good mornings 9, 12, 15, 18, 15 (need to use barbell vs. weighted bar next time... start weights at 20# )
-Bent over rows 30

Calves
-Standing raises 50, 60, 70, 80, 70

Did not make it to 20MAS this morning :mad: will go this evening instead.

2/11 workout: 20 MAS
 

30 minutes on Elliptical machine (5 min warm up/cool down), 335 cals. Looking forward to lifting this evening -- same workout that kicked my booty Friday night, let's see if my ass hurts less this time around! ;)

at least my ass doesn't hurt...
 

... but my groin does! :lol: Think I'll keep that one to myself outside the context of this log ;) Guess I strained something...

Yesterday's workout:

Chest
-Press 12s*12, 15s*10, 20s*8, 20s*6, 20s*10 (failure)
-Flyes 12s*8 (failure)

Quads
-Press 160, 170, 180, 190, 180
-Ab/adductors 90*30 reps each

Biceps
-Curls 12s, 15s, 20s*6 (failure), 20s*4 (failure), 20s*4 (failure)
-Hammers 15s

Hams
-Deadlifts 10s, 12s, 15s, 20s, 15s
-Swiss ball curls --

2/13 workout
 

20 MAS, not as high intensity as it could have been... 6.5 miles on the bike.