I've been bad I've been futzing around with my new cd burner and become infatuated with kazaa. So I stayed up too late last night...midnight so I was a zombie today and accomplished nothing exercise wise, was hard to make it through work. I don't function on less than 7 hrs sleep. I don't feel so bad not doing cardio, but I would really beat myself up over missing a lifting day. So tomorrow I have LBWO and I'm going to bed now

QUADS
BB squats:
120 X 12
130 X 10
140 X 8
150 X 6
140 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
Good morning: 50 lbs to failure

CALVES
One leg calf raise:
25 X 12
30 X 10
35 X 8
45 X 6
35 X 12
Angled calf raise: 45 to failure

ABS
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure

Well I had one of the absolute best LBWO sessions EVER. I decided I was going to try to up the weight on squats again today, I felt I could do it. So in order to pyramid things right, I had to make sure I had enough weights to progress with. So my options were to not up squats and wait until I buy more weights
or pile on the 25 pounders and go for it! (this meant starting at my current max!)

I went for it! I called my dad up on my highest weight set of 180 to make sure I didn't hurt myself or crumple. I did it!!!! I am very pleased with myself. 200 is coming QUICK!

After doing such heavy squats, deadlifts were a piece of cake

I was explaining to a coworker today how I haven't been making any gains at all doing lat pulldowns. I've been stuck at a max of 80 lbs for quite a bit now. He questioned me on my form and suggested leaning back a little bit. I will give it a try and see if it helps performance wise. I hope it does.

I gave myself quite a good punishing , I'd say I gave 200%, it was one of those workouts where you shake and feel like you're gonna puke it's so damn intense! Makes up for being lazy and tired yesterday

Today is UBWO. Upping incline bench press by 10 today.

Incline BB bench press
70 X 12
80 X 10
90 X 8
100 X 6
90 X 12
Incline DB flyes
25 X 12

SHOULDERS:
DB Upright Row
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
DB Shrug
35 X 12

TRICEPS:
DB extension
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
DB Kickback
20 X 12

BICEPS:
Standing BB curls
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12

Today is LBWO. Ugh. Just had my breakfast, waiting for it to digest so I can reap the rewards of it's energy sources so I can go kick butt!

QUADS
BB squats:
150 X 12
160 X 10
170 X 8
180 X 6
170 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
Good morning: 50 lbs to failure

CALVES
One leg calf raise:
25 X 12
30 X 10
35 X 8
45 X 6
35 X 12
Angled calf raise: 45 to failure

ABS
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure

Today was UBWO, was a tough one. Didn't feel strong at the beginning, it got better though. Gotta run!

Incline BB bench press
70 X 12
80 X 10
90 X 8
100 X 6
90 X 12
Incline DB flyes
25 X 12

SHOULDERS:
DB Upright Row
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
DB Shrug
35 X 12

TRICEPS:
DB extension
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
DB Kickback
20 X 12

BICEPS:
Standing BB curls
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12

Nah, I didn't fall off the face of the earth. I've been sick, it sucks. One of those kinds of viruses that you half-get, you manage to fight it off, but you really feel lousy. That's where I've been at for two days now. There was a cardio in there somewhere during the week. Today I plan to do LBWO even though I still feel pukey and weak.

QUADS
BB squats:
150 X 12
160 X 10
170 X 8
180 X 6
170 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
Good morning: 50 lbs to failure

CALVES
One leg calf raise:
25 X 12
30 X 10
35 X 8
45 X 6
35 X 12
Angled calf raise: 45 to failure

ABS
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure

Today was UBWO, my dad worked out with me. It was one of those long grueling workouts, very productive though, I'm feeling it already (yes I know being sore doesn't mean squat!) I upped the weight on DB flyes from 25 to 30. I think I will up the weight on DB upright rows by 5 lbs all around, I think I'm ready. Benchpress may go up in a few weeks, not quite ready yet. Pulldowns are still a challenge for me, I don't quite get it, but I know I working it hard and it feels more effective since I tried leaning back a little. I upped weight for tricep DB extension the end of C1, still hard doing the 35's for my 6 reps, that may not go up for a bit too.

Incline BB bench press
70 X 12
80 X 10
90 X 8
100 X 6
90 X 12
Incline DB flyes
30 X 12

SHOULDERS:
DB Upright Row
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
DB Shrug
35 X 12

TRICEPS:
DB extension
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
DB Kickback
20 X 12

BICEPS:
Standing BB curls
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12

Today is LBWO. I'm still sore from Saturday & Sunday's WO. But, I did it anyways, having the fan on full blast sure helped, it's hot out for once! Good mornings were pure torture today

I tried something new with deadlifts today, reverse pyramiding... cause I was too damn lazy to take all the weights off and figured I'd go backwards for a change. But, I need to kick myself in the ass for not doing a warm up set first. I know that was stupid of me to not do a warm up set or two, I could have hurt myself I am sure. Next time I will. I did stretch a lot though, before, during, and after sets. It feels better if I do. But I did up the weight on deadlifts to 150

QUADS
BB squats:
150 X 12
160 X 10
170 X 8
180 X 6
170 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
150 X 6
140 X 8
130 X 10
120 X 12
110 X 12
Good morning: 50 lbs to failure

CALVES
One leg calf raise:
25 X 12
30 X 10
35 X 8
45 X 6
35 X 12
Angled calf raise: 45 to failure

ABS
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure

Let's see...where'd I leave off....Wed was cardio again, as is today. Yesterday was UBWO. I upped weight on upright rows as planned. I am ready to up the weight on shrugs too, but need new DB's. Tomorrow is rest day.

Incline BB bench press
70 X 12
80 X 10
90 X 8
100 X 6
90 X 12
Incline DB flyes
30 X 12

SHOULDERS:
DB Upright Row
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
DB Shrug
35 X 12

TRICEPS:
DB extension
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
DB Kickback
20 X 12

BICEPS:
Standing BB curls
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12

Yesterday was supposed to be a rest day, but I wound up helping my so at work, delivering 160 # masage chairs then shopping for a few hours. Today is LBWO, waiting for my allergy medicine to kick in so I can start.

QUADS
BB squats:
150 X 12
160 X 10
170 X 8
180 X 6
170 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
120 X 12
130 X 10
140 X 8
150 X 6
140 X 12
Good morning: 50 lbs to failure

CALVES
One leg calf raise:
25 X 12
30 X 10
35 X 8
45 X 6
35 X 12
Angled calf raise: 45 to failure

ABS
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure

Did cardio just now, but my left leg got kinda numb, like pins and needles numb and I felt nauseous, so I stopped 14 minutes into it. Think it's cause I forgot my calcium/magnesium/potassium and the rest of my supplements, I notice a biiig difference if I forget to take those. But the nausea, I dunno what that's about. Oh well back to watching movies

Today was UBWO. Felt pretty good! I upped flat bench press 10 lbs! Sure sore now though, but in a good way

Flat BB bench press
110 X 12
120 X 10
130 X 8
140 X 6
130 X 12
Incline DB flyes
30 X 12 (upping benchpress killed doing flyes, did six ~ 30# and finished with 25's, still hurt as much as the 30's!!!)

SHOULDERS:
DB Upright Row
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
DB Shrug
35 X 12

TRICEPS:
DB extension
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
DB Kickback
20 X 12

BICEPS:
Standing BB curls
40 X 12
50 X 10
60 X 8
70 X 6
60 X 12
Preacher curls
70 X 12

Today was LBWO. It was intense. I very nearly puked doing deadlifts I failed on the fifth rep at 150 lbs.

I'm ready for a week off now, not next month. These are the weeks in BFL I saw big results last time, I think the results started a week or so ago. My pants are bagging biiig time now, my boobs shrunk more, quads are looking good, and veins are showing up all over the place. What happens, you lose fat and they are clearer/more visible? Or does lifting make em bigger? I read a great post about it on ABC (how veins have 1 muscle in em), but I'm curious how fat loss figures in there as well. My SO insists that my tricep flab has really dramatically decreased. It will be nice when it's gone!

I haven't been so good about cardio this week, due to feeling tired. I don't think I do enough to be overtraining, but I'm pooped. I am very much inclined to listen to my body and rest a week, but I have one month to go! I felt this way around week 8-9 last challenge too. I think I will try to get in a good cardio session tomorrow, provided I don't shop till I drop

QUADS
BB squats:
150 X 12
160 X 10
170 X 8
180 X 6
170 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
120 X 12
130 X 10
140 X 8
150 X 6
140 X 12
Good morning: 50 lbs to failure

CALVES
One leg calf raise:
25 X 12
30 X 10
35 X 8
45 X 6
35 X 12
Angled calf raise: 45 to failure

ABS
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure

Today is UBWO. I think I'm actually gonna go post in my journal, I've got time to.

Incline BB bench press
70 X 12
80 X 10
90 X 8
100 X 6
90 X 12
Incline DB flyes
30 X 12

SHOULDERS:
DB Upright Row
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
DB Shrug
35 X 12

TRICEPS:
DB extension
20 X 12
25 X 10
30 X 8
35 X 6
30 X 12
DB Kickback
20 X 12

BICEPS:
Standing BB curls
40 X 12
50 X 10
60 X 8
70 X 6
60 X 12
Preacher curls
70 X 12

Cardio done! I did my windsprints!!!! One every 4 minutes!!! Woot woot! if I say so myself! I am definitely noticing the difference in not having my oatmeal, apple, and peanut butter. I feel like a slug. It took a lot of determination to run today I tell ya. I hope my energy levels are better tomorrow for LBWO

QUADS
BB squats:
150 X 12
160 X 10
170 X 8
180 X 6
170 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
120 X 12
130 X 10
140 X 8
150 X 6
140 X 12
Good morning: 50 lbs to failure

CALVES
One leg calf raise:
25 X 12
30 X 10
35 X 8
45 X 6
35 X 12
Angled calf raise: 45 to failure

ABS
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure