LBWO

Need to look into what the ab boot camp entails. I am not feeling any effects from the crunches on the lbwo days. Went kind of easy on the legs so as not to be too sore for b to b. 2 more days!!!

Regards,
Brenda

i did do my ubwo today and it seemed to take forever. felt really good though. i went and had an adjustment on my back/ arm, etc and seems to help in my strength. i don't think i can say i hit 10's today.
not looking forward to running tomorrow. if i never run again after sunday it'll be too soon. but that's not an option, so i'll do it. i got my before pictures back today and CAN'T WAIT until i can take some after photos.
until tomorrow,
regards,
brenda

20-mas

did very well. much better than i thought i would! note to self ~ get the treadmill tuned up!!!
regards,
bren

lbwo
i really pushed myself on the weights. worked to failure on every one and not a sore muscle all day. i guess that's a good thing. feeling really strong and noticing my posture is improving also.
regards,
brenda

p.s. thinking of getting a jump rope for my 20mas. that would be fun and different (and cheap)

20-MAS

I love having the energy to run at 5:45 in the morning. This whole BFL is really changing my life.
My 10 today was faster that last, so I am really seeing some improvements.
Regards,
Brenda

Hi Brenda....

I love seeing this statement in your journal! It's amazing what working out can do for the mind and spirit....not just the body!

Marlaine

Brenda,
Thanks so much for your words of encouragement AND for posting that link to more weight training exercises. It's a fabulous site. The moving pictures are ideal to see what the exercise is supposed to look like.

BFLing is energizing isn't it?!!! Makes you feel like a whole new person.

UBWO

To be totally honest, I hate this work out the most. Can’t really put my finger on why, but I do. I’ve tried many things...music/no music, moving the exercises around, having company/not having company.
But I do it anyway. today was the biggest challenge... I had severe sciatic nerve pain down my left leg all night so I did not sleep. Rick took care of Soph this morning so I could sleep in. Did not start the work out 'till 9:15.
I can not tell you how freaking proud I am of myself for doing this today. That is what this is all about. Even took measurements this morning...I’ll post results in my journal.

Marlaine and Angela~ thanks for stopping by! I love visitors in my journals/logs!!
M- you are so right. It’s life changing!
A- I plan on following your progress all the way. I’m motivated by YOUR determination!
Regards,
Brenda

20-MAS

Didn’t start till almost 8:30. Woke up slowly and quietly (such a change).
My 10 on the treadmill today was 7.5 mph
This is quite an improvement! Typically it's 6.0 or maybe a 6.5. Since that's at 6 or 6:30 in the morning and only being up for 10 min. I'd say it's pretty good, but the 7.5 blew me away. Gotta love improvement, eh?

Well, day off tomorrow and I’m thrilled! Starting week 4 on Monday!
Regards,
Brenda

LBWO

Can't believe it's the 4th week already!! I noticed some more muscle formation in the legs, which is very cool!

I need to start thinking about change my exercises since I'll be needing new ones starting next week.
For any experienced ones out there: can you use the second exercise as your first? like...for calves: I've been using the one leg raises as the second 12. can i use the one leg raises as the first set?
Thanks all!
Regards,
Brenda

For most of 'em? Yes! There are a couple I would hesitate to do this with - specifically flys/presses and the hamstring curls and leg extensions (used as primary exercises). Flyes are more of a stretching motion, unlike presses that are mid range compound exercises - one gives you a good workout all over your chest, the other does not For these it's useful to change the position - from say flat flyes and presses to inclines for both.

Hamstring curls and leg extenstions as primary exercises arent usually a 'first' choice. Squats with a wider stance, or lunges are great for quads (narrower step out). Stiff legged deadlifts and lunges (a longer step out targets the glutes and hammies) are good for hammies.

Ready for the new burn ? It usually a killer that first week.

Nat

UBWO

Since I’m going to change my routine for next week, I’m going to post my past 4-week schedule for reference sake. These are my ending numbers for upper body work out:

Chest:
Dumbbell bench press:
12x8#
10x10#
8x12#
6x15#
12x12#
Flyes
12x12#

Shoulders:
Seated Dumbbell Press:
12x5#
10x8#
8x10#
6x12#
12x12#
Side Rises:
12x12#

Back:
One Arm Row:
12x10#
10x12#
8x15#
6x20#
12x25#
Dumbbell Pullover:
12x12#

Triceps:
Dumbbell Extensions:
12x2.5#
10x5#
8x8#
6x10#
12x12#
Bench Dips:
12 (my weight)

Biceps:
Seated Dumbbell Curls:
12x8#
10x10#
8x12#
6x15#
12x12#
Hammer Curls:
12x12#

Thanks Nat! Definitely helps in what my best choices are. I have a question about upper body... when I’m doing the dumbbell Pullovers; can I do them lying flat on the bench? It really strains my neck to hold it with no support.
Thanks again, you are an angel!
Regards,
Brenda

HIIT -
20 MAS
increased speed yet again. my 10 today was 8 miles per hour. dang, i feel great! did 1.88 miles. I'm thinking that for the next 4 weeks, i will decrease the speed a bit and start some incline.
The girls went to their dad's early yesterday so i had time to organize my workouts for the next 4 weeks. looks pretty good. Next week i am going to try to get some "long" runs in to prepare for the race on the 9th. it's only a 5 mile so i don't feel i need to prep that much, but a little will help.
regards,
bren

Bren, to be honest, I don't really know. I'm hoping fern or dan can help you out here. I know you can do them with dumb bells in each hand, but I've always seen it done with shoulders on the bench, and head off.

N (I keep waiting for those pictures to be uploaded! )

Thanks Nat...I think I’ll go post the question in the exercise forum. I'm a bit behind the times with the camera. I have to have my film developed on disk, then upload so I have to wait till I finish the roll. I'm workin' on it though!

LBWO

Think I’ll post the routine like I did the UBWO. Here goes:

Quadriceps
Leg extensions:
12x25#
10x30#
8x35#
6x40#
12x45#
Dumbbell squats:
12x25#

Hamstrings
Dumbbell lunges:
12x0#
10x5#
8x8#
6x10#
12x8#
Straight leg dead lifts:
12x30#

Calves
Angled calf raises:
12x20#
10x24#
8x30#
6x40#
12x50#
One leg calf raise:
12x10#

Abs:
We have an ab pro deluxe doer thingy that works my abs great without stressing my neck like when I do regular crunches. Really, really works my abs to failure!

All ready for the next four weeks!
Regards,
Brenda