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