40 minute power walk

Ab Crunches 100 (5 x 20)
Oblique crunches 40 (2 x 20)

Stretching exercises




Not sure what I've done, but my left shoulder is really hurting after my walk. Feels like it needs to 'click' but haven't been able to make it do that yet.

DAY OFF yesterday



OK, 6 weeks of BSBW completed - now 4 weeks of adding an extra set for each exercise (as well as increasing weights where I can). Cardio is now supposed to increase to 20 minutes, but I've been doing more than that anyway - so I'm going to try and fit in some more cardio after lifting, except probably on leg day.



5 minutes warm up

Superset #1
One-Arm rows 3 x 12 ~ 6kg (13.2lb)
Pushups 3 x 12 - 3/4s (from knees)

Superset #2
Dumbbell shoulder press 3 x 12 ~ 4kg (8.8lbs)
Dumbbell calf raises 3 x 12 ~ 6kg (13.2lb)

Superset #3
Dumbbell curls 3 x 12 ~ 6kg (13.2lb)
Overhead triceps extensions 3 x 12 ~ 6kg (13.2lb)

Superset #4
Dumbbell squats 2 x 12 ~ 6kg (13.2lb)
Stiff-legged deadlifts 2 x 12 ~ 6kg (13.2lb)

plus,

15 minutes treadmill - fast walking on incline



My left shoulder (anterior deltoid) was still really sore this morning, so was a bit worried that I would have a problem working out. However, it seemed to be fine and even felt much better after I'd finished - though I had to drop to 4kg for the shoulder presses because the 6kg was much too uncomfortable. Now just experiencing a dull ache - will massage some ibruprofen gel into it when I get home later.

25 minutes treadmill - fast walking on steep incline

Ab Crunches 100 (5 x 20)
Oblique crunches 40 (2 x 20)

15 minutes stairmaster

10 minutes stretching

5 minute warm up

Superset #1
Dumbbell squats 3 x 12 ~ 6kg (13.2lb)
Lunges 3 x 12 ~ 6kg (13.2lb)

Superset #2
Leg extensions 3 x 12 15kg (33lbs)
Stiff-legged deadlifts 3 x 12 ~ 6kg (13.2lb)

Superset #3
Dumbbell calf raises 3 x 12 ~ 6kg (13.2lb)
Dumbbell upright rows 3 x 12 ~ 6kg (13.2lb)

Superset #4
Tricep Pushdown 2 x 12 ~ 15kg (33lbs)
Cable Rear Pulldown ~ 2 x 12 ~ 20kg (44lbs)



even though it was 'leg' day, I also did 10 minutes afterwards on the stairmaster

30 minutes treadmill - fast walking on steep incline

Ab Crunches 100 (5 x 20)
Oblique crunches 40 (2 x 20)

15 minutes stairmaster

10 minutes stretching

5 minutes warm

Superset #1
Cable straight back rows 2 x 15 ~ 20kg (44lbs)
Pec Deck Flys 2 x 15 ~ 15kg (33lbs)

Superset #2
Seated rear lateral raise 2 x 15 ~ 15kg (33lbs)
Two-legged Dumbbell calf raises 2 x 15 ~ 6kg (13.2lb)

Superset #3
Hammer curls 2 x 15 ~ 6kg (13.2lb)
Lying triceps extensions 2 x 15 ~ 4kg (8.8lbs)

Superset #4
Wider stance Dumbbell squats 2 x 15 ~ 6kg (13.2lb)
Dumbbell lunges 2 x 15 6kg ~ (13.2lb)



Not a great workout today ~ really didn't feel like doing it, feeling tired and miserable (not sure why) ~ so only did 2 sets per exercise, instead of 3 ~ just couldn't motivate myself to do more

Have not been well for the last couple of days, so have not done any exercise. Decided to start back with cardio today, because I didn't feel up to any lifting.


30 minutes treadmill - fast walking on steep incline (4 mph)
10 minutes treadmill - cool down (3 mph)

Ab Crunches 100 (5 x 20)
Oblique crunches 40 (2 x 20)

A great workout today! Lowered the number of reps slightly and was able to increase the weights - according to BFFM (and several other sources) this is a far better way to workout than less weight, more reps - quality not quantity.



5 minutes warm up

Superset #1
One-Arm rows 2 x 8 x 8kg (17.6lb) 1 x 8 x 10kg (22lbs)
Bench Press* 1 x 8 x 22.5kg (50lbs) 2 x 8 x 15kg (33lbs)

Superset #2
Shoulder press 2 x 8 x 15kg (33lbs) 1 x 8 x 22.5kg (50lbs)
Dumbbell calf raises 3 x 10 x 10kg (22lbs)

Superset #3
Dumbbell curls 1 x 8 x 8kg (17.6lb) 2 x 8 x 6kg (13.2lb)
Overhead triceps extensions 3 x 8 x 8kg (17.6lb)

Superset #4
Dumbbell squats 3 x 10 x 10kg (22lbs)
Stiff-legged deadlifts 1 x 10 x 10kg (22lbs) 2 x 10 x 8kg (17.6lb)


15 minutes treadmill - fast walking (4mph) on steep incline



Am adding some cardio to my weight days to facilitate fat burning.


* Decided to try the bench press today instead of doing press ups - same with the shoulder press.

30 minutes treadmill - fast walking (4mph) on steep incline
5 minutes cool down (3mph)

Ab Crunches 100 (5 x 20)
Oblique crunches 40 (2 x 20)

15 minutes stairmaster

10 minutes stretching

5 minute warm up

Superset #1
Dumbbell squats 3 x 12 x 10kg (22lbs)
Lunges 3 x 12 x 8kg (17.6lb)

Superset #2
Leg extensions 3 x 12 15kg (33lbs)
Stiff-legged deadlifts 3 x 10 x 10kg (22lbs)

Superset #3
Dumbbell calf raises 3 x 12 x 10kg (22lbs)
Dumbbell upright rows 3 x 8 x 15kg (33lbs)

Superset #4
Tricep Pushdown 3 x 8 x 15kg (33lbs)
Cable Rear Pulldown 3 x 8 x 20kg (44lbs)

Saturday: 30 minute pool workout


Sunday: Workout done with 6kg dumbbells because I was at home ~ need to sort out some 8kg and 10kg dumbbells to use at home

5 minute warm up

Superset #1
Two-Arm bent over dumbbell rows 3 x 8 x x 6kg (13.2lb)
Dumbbell flys 3 x 8 x x 6kg (13.2lb)

Superset #2
Bent over lateral raises 3 x 8 x 6kg (13.2lb)
Two-legged Dumbbell calf raises 3 x 12 x 6kg (13.2lb)

Superset #3
Hammer curls 3 x 8 x 6kg (13.2lb)
Lying triceps extensions 3 x 8 x 6kg (13.2lb)

Superset #4
Wider stance Dumbbell squats 3 x 12 x 6kg (13.2lb)
Dumbbell lunges 3 x 12 x 6kg (13.2lb)


Plus, one hour walk



Monday: Day off



Today:

5 minutes warm up

Superset #1
One-Arm rows 2 x 8 x 8kg (17.6lb) 1 x 8 x 10kg (22lbs)
Bench Press* 1 x 8 x 22.5kg (50lbs) 2 x 8 x 15kg (33lbs)

Superset #2
Shoulder press 2 x 8 x 15kg (33lbs) 1 x 8 x 22.5kg (50lbs)
Dumbbell calf raises 3 x 10 x 10kg (22lbs)

Superset #3
Dumbbell curls 1 x 8 x 8kg (17.6lb) 2 x 8 x 6kg (13.2lb)
Overhead triceps extensions 3 x 8 x 8kg (17.6lb)

Superset #4
Dumbbell squats 3 x 10 x 10kg (22lbs)
Stiff-legged deadlifts 1 x 10 x 10kg (22lbs) 2 x 10 x 8kg (17.6lb)

15 minutes treadmill - fast walking (4mph) on steep incline

30 minutes treadmill - fast walking (4mph) on steep incline
5 minutes cool down (3mph)

Ab Crunches 100 (5 x 20)
Oblique crunches 40 (2 x 20)

15 minutes stairmaster

10 minutes stretching

Cardio:

5 minutes warm up (3mph)
35 minutes treadmill - fast walking (4mph) on steep incline
5 minutes cool down (3mph)

10 minutes stretching



From today, I am following a 12 week BFL challenge, using the new Body For Life for Women programme.

Although I have enjoyed my BSBW workouts very much, I feel I need a change and something more challenging.

OMG! That was one tough workout!


Chest Press
1x15x15kg
1x12x15kg
1x8x22.5kg

Pec Flys
1x15x10kg
1x12x15kg
1x8x15kg

Shoulder Press
1x15x7.5kg
1x12x7.5kg
1x8x7.5kg

Front Raise
1x15x2kg
1x12x2kg
1x8x2kg

One-Arm Dumbbell Row
1x15x4kg
1x12x4kg
1 x 8 x 8kg

Lat Pulldown
1x15x15kg
1x12x15kg
1x8x20kg

Dumbbell Extension
1x15x4kg
1x12x4kg
1x8x4kg

Bench Dips
1 x 8

Lying Dumbbell Extensions
1x12x4kg
1x8x4kg

Dumbbell Curls
1x15x4kg
1x12x4kg
1x8x4kg

Hammer Curls
1x15x4kg
1x12x4kg
1x8x4kg


2kg (4.4lbs)
4kg (8.8lbs)
6kg (13.2lb)
8kg (17.6lb)
10kg (22lbs)
15kg (33lbs)
20kg (44lbs)
22.5kg (50lbs)



As I've been used to doing a full body workout each lifting session with BSBW, this is the first time that I have experienced a full UBWO, and it was tough!

Discovered that my shoulders are quite weak - hence the low weights - could only manage 2kg for the front raises

Also, unfortunately, the 6kg dumbbells were being used by someone else, so I had to drop down to the 4kgs - and to be honest, by the time I got to my tri- and biceps, I couldn't have managed anything heavier!

Tried to do some tricep dips today - managed 8 before I lost my form completely - think though that that's mainly down to weak wrists, but I'm sure if I keep at it, I'll be able to do the full 1x15/1x12/1x8 sets required

The whole workout took about 75 minutes to get through - need to cut that down considerably. However, once I know my 'routine' I should be able to get through it much faster - today I was held up by having to keep referring to the book, adjust equipment and 'the boys' who wanted to know all about my new programme and what I was doing.

wohooo super workout. I see the women version is different in style with the lifting. I need to get me the book

Doing great Demi