Here goes page 1 of the rest of my journey!

I'm following BFL workouts but doing lowcarb nutrition, ala the guru Nat!

Today was "free day" so no weights or 20 minute intervals on my elliptical trainer. Just a lot of mall walking with my husband, Zach.

Guess since this is my gym log, I should state my objects d'torture, aka the equipment I have in my basement, "dungeon" gym:

Elliptical Trainer (for intervals)

Body Solid Power Cage
Yukon incline/decline adjustable weight bench
300# olympic weight set
Barbells galore
Adjustable dumbbells
Non-adjustable dumbbells in sizes varying from 1# to 50#.

I THINK that's it.... I LOVE to deadlift and squat and bench. Must have a hidden power lifter in me... hee hee!

Tomorrow's workout will be Lower Body, weights. Will report.


--Lizzie
Off to sleep soon, WI

Oh boy, Lizzie! I want to come to your dungeon! A CAGE? Sounds nasty!

Doing lower body here tomorrow as well - but not with all that fun stuff! I hear you on the deadlifts - I love that hamstring pain. Have you ever tried a sumo squat? My thigh are hurting just thinking about them.

Looking forward to reading your next entry.
Nat

Hi!

I will have to look into the sumo squat. Not quite sure if that is what I do. I do them in my cage, and stand with feet about as wide as my hips, and go ALL THE WAY DOWN! Ass to the grass, as one of my online weightlifting woman friends says.

I love my gym. But to get great results, not a lot is needed. A good bench, some dumbbells go a LONG way! I use my power cage for squats and bench presses. It can be expanded to include other "toys" like a dip station. The main reason I got it was because I usually work out when I get home from work (3:30 pm), or should I say, TRY to workout then. Some times it's later. But that way I can lift in safety, as my husband usually doesn't get home until at least 6:00 pm. I'll try to post a pic of it when I figure out how to.

I will be posting my workout later tonight. It's close to BFL in the order of the body parts, and sets, but the reps are different.

--Lizzie

If you can post a picture of THE cage that would be great - it sounds like a fun little toy.

Sumo squats were in a recent edition of Oxygen of MF hers - it was tough finding info on them online, but basically you start with legs spread wide, toes slightly pointed out, like a sumo wrestler, and you hold the weight in front of you between your legs by the plates. The range of movement is much smaller than a regular squat and I find it less hard on my knees. It is touted to work in the inner thigh and it is recommended you do some good stretching before you start.

Nat

...and boy, am I TIRED!!!

Nat, i'll check out the sumo squats. I get M&F Hers but not Oxygen. And i'll be figuring out how to post a pic of my gym!

Okay, here's the stats on my workout:

Leg Extensions
70# x 12
75# x 10
80# x 8
80# x 6
70# x 12

Butt to the Ground Squats:
45# x 12 (the olympic bar)

Deadlifts:
80#x12
80#x10
80#x8
80#x6
80#x9

Lunges:
40# x 12

One-Leg Calf Raises:
40#x12
40#x10
40#x8
40#x6
40#x8

Angled Calf Raises:
40#x10

Decline Situps:
12
10
8
6
12

Bent Knee Leg Raises:
15

Now off to have a protein shake and 10 g of glutamine! I'm almost on schedule for bedtime for once!

--Lizzie

Feeling good, looking forward to my 20 minutes of interval cardio tonight on my elliptical machine!

--Lizzie

Well, I decided that since I have class late on Tuesdays, I am going to have that day for my "free day." Basically free from exercise. And measuring food. But I still ate lowcarb stuff today. Doing free days on a standard body for life plan had me cramming as many carbs into my body as possible. Yuck.

Off to bed for me now!

--Lizzie
Free days are crappy no more, WI

Upper Body Workout tonight:

Bench Press:
12 reps x 30#
12 reps x 30#
10 x 30#
10 x 30#
8 x 45# (used my olympic bar downstairs in the dungeon)
(need to setup my adjustable barbells... 30# too light)

Flyes
5 x 30#

Seated DB Press:
6 x 30#
7 x 30#
5 x 30#
4 x 30#
5 x 30#

Lateral DB Press:
4 x 30#

DB Rows:
13 x 30#
12 x 30#
10 x 30#
10x 30#
10 x 30#
13 x 30#

*** didn't do any triceps tonight. Used higher # db's, so got hit.

DB Curls:
8 x 30#
5 x 30#
6 x 30#
6 x 30#
6 x 30#

DB Hammer Curls:
7 x 30#

Off to bed for this tired chickie!!!!! Don't forget the glutamine!!!


--Lizzie
Workout feeling incredible, WI

Quick question for you Lizzie When you say 30# for the flys and Curls is that 30# each hand or 2x15#? I'm never sure how I should record it !

Nat

Hey, musclegirl Nat! Nice to see you!

I used 2, 15# dumbbells. I recorded it as 30#. Not really sure
which is the right way to record it. I think as long as it only matters to you, and you're seeing improvement, it doesn't really matter. Kind of like my olympic weight bar. It weighs 45# by itself. So I write 45#, even though some lifters would just say the pounds in how much the plates weigh.

When I do rows, I use the 2, 15# dumbbells, but it's one movement so I'd think if I was using a barbell, it would be one morement, and would be the total weight being used.

Answer is, I don't really know one. But as long as you're consistent, use what seems good for you.

Tonight is 20 minutes of intervals. And make up the triceps I missed last night



--Lizzie
Weights are magic, WI

Lizzie, I'm not sure either - I know there are many ways to record. I was just being nosey I was prepared to be awestruck when you said "why of course, Nat, I fly 30lbs each hand!" (John can barely manage 20 lol - I'm squeeking out 17 x2 now). It's interesting to see what others are doing. There's this girl who's diaries are online that I follow - this little thing is curling 30 lbs (each arm!) and working on 35!! It amazes me. (www.bodyforlifediaries.com) if yer interested.

Happy cardioing
Nat

Hi Nat!

Hey, nothing wrong with being nosy. I'm VERY nosy, especially when it comes to eating and working out!

As i've seen (and I am sure you have) that women typically get smaller and "harder" when they start moving up in the poundages they lift. A really slender woman Zach works with uses 50# dumbbells for flyes.

And, you're noticing that with yourself! Cool! You're lifting heavier and getting smaller. I hopped on the scale yesterday, because I felt "lighter" and weighed 2 pounds more! But my clothes feel better. What the heck?! All I know is our body is a great big, chemical factory!

I actually had the web site bookmarked. Really cool! Thanks for the reminder. It's nice "watching" someone's progression. And don't forget yourself.... your transformation is being cheered on by more people than you know!!!

--Lizzie
Continuous progress, WI

Didn't get a chance last night to post my LBWO, went "casinoing" if that is such a word... hee hee....

Squats: 5 x 45#
Leg Extensions: 10 x 70#
Squats: 5 x 45#
Leg extensions: 8 x 75#
Squats: 4 x 45#
Leg Extensions: 12 x 75#
(I alternated squats with leg extensions. Like this MUCH better)

Deads: 6 x 80#
Lunges: 10 x 20#
Deads: 6 x 80#
Lunges: 10 x 20#
Deads: 6 x 80#
Lunges: 9 x 20#

I am using the adjustable dumbbells for my lunges. I feel like they hurt my hands. I feel like my hands give out before my legs do, and that I could handle heavier poundage. Don't know, maybe i'll buy a pair of gloves. I want to get some chalk anyway at the fitness store. For my squats and deads!

One-Leg Calf Raises:
40#x12
40#x10
40#x8
40#x6
40#x8

Angled Calf Raises:
40#x10

Decline Situps:
10
10
8
6
4

Bent Knee Leg Raises:
20

I remember not being able to walk real well last night. My balance even seemed impaired after! Of course forgot my glutamine. Didn't take until we got back home.

--Lizzie
Gettin there, wherever "there" is, WI

Lizzie, those gloves will make a difference. I started using my cycling ones with the gel pads about 4 weeks into my first challenge when I noticed the same thing (arms giving out before legs did) It's still the case, and the barbells have helped with that - but now I hate lifting w/o the gloves.

Nat

Hey Nat... thanks for your input on the gloves!!! I'll be checking some out this week. I've not heard of that happening, and was very relieved that you experienced the same thing (arms giving out before legs did). Hee hee.... another new toy!

Well, i'm recuperating from the EVIL WHEAT INCIDENT
I wrote the gory details in my journal.... yuck! My eyes are still puffy, and I feel like I bloated to 2x my size! And it's not muscle, lol....

Well, forgot to post my 20 minutes of intervals on the elliptical machine yesterday....

And today will be upper body workout. Must do it this am cause i'm going to my parents to celebrate a multiple of celebrations. LOW CARB though, lol. And NO EVIL WHEAT!!!! BWAHAHA!!!!

Bought a size 10 bikini last night. Periwinkle blue, and lime green, as extra reinforcement for my wanderings into the dark side yesterday. I showed it to Zach and said I WILL BE WEARING THIS!!! And he just said "ok, cool".

--Lizzie
Wheat is Inherently Evil, WI