Hi Donna.

Glad you're still hard at it and enjoying it! Have a great weekend my friend!

Today- I'm starting to follow the BFL workout schedule.

UBWO COMPLETED - 5:45 AM - 6:32 AM

Went as follows:

CHEST:

Barbell Bench Press- 10 pounds
Reps- 12-10-8-6-12-12
Cable Cross Overs- 20 pound bar (on machine)
Reps- 12-10-8-6-12-12

BACK:

Wide Grip Lat Pull Down- 20 lb. bar
Reps- 12-10-8-6-12-12
Straight Arm Pull Downs- 20 lb. bar
Reps- 12-10-8-6-12-12

SHOULDERS:

Seated Dumbbell Press- 2 - 5 lb DB's
Reps- 12-10-8-6-12-12- at 3lb DB's- couldn't maintain proper form at heavier weight.
Reverse Flyes - 2- 5 lb DB's
Reps- 12-10-8-6-12-12 - last 2 sets of 12 at 3 lb DB's same as above.

BICEPS:

Alternate DB Curls- 5 lb DB each
Reps- 12-10-8-6-12-12 Each arm.
Cable Curls- 20 lb bar
Reps- 12-10-8-6-12-12

TRICEPS:

Tricep Kickbacks- 3 lb DB each
Reps- 12-10-8-6-12-12
Triceps Pushdowns- 20 lb bar
Reps- 12-10-8-6-12-12

Hi Donna,

Thanks for the nice comments in my gym log.

Just wanted to make a comment on the BFL workout. This was one thing that I had trouble understanding at first, particularly since I read BFL for Women first. It became clear when I read BFL.

Even though you do 2 exercises per body part, the second exercise is only one set. For instance for your chest exercises, they should run like this:

Barbell Bench Press
Reps- 12-10-8-6-12 (5 sets)
Cable Cross Overs
Reps- 12 (1 set)

There should be 60 seconds between each of the first 4 sets, then no rest between the last set of bench press and the 1 set of cross overs. Then a 2 minute rest before the next body part.

Does that make sense? If not, I'll try to explain it a little better.

Hope you have a great day.
Cathy

Here are examples of my BFL workouts, when I did them.

LBWO
DB squat
8 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
12 lb x 12

DB plie squat
20 lb x 12

DB static lunge
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
8 lb x 12

DB deadlift
8 lb x 12

DB Angled calf raises
5 lb x 12
10 lb x 10
12 lb x 8
15 lb x 6
15 lb x 12
20 lb x 12 (trying to get the right amount)


UBWO
Chest press - machine
45 lb x 12
50 lb x 10
57.5 lb x 8
60 lb x 6
50 lb x 12

Incline press - machine
55 lb x 10

DB front raises
5 lb x 12
8 lb x 10
10 lb x 8
12 lb x 6
10 lb x 12

DB Lateral raises
8 lb x 12

Pull downs - machine
45 lb x 12
52.5 lb x 10
60 lb x 8
65 lb x 6
52.5 lb x 12

Seated rows, wide grip - machine
60 lb x 12

DB alternating curls
8 lb x 12
10 lb x 10
12 lb x 4 (no more)
12 lb x 4 w/left, 6 w/right
8 lb x 12
made note to start DB curls at 5 lb instead of 8 lb.

DB concentration curls
8 lb x 12

Assisted dips -machine
-76 lb x 12
-70 lb x 10
-64 lb x 8
-58 lb x 6
-70 lb x 8 (couldn't do any more)

DB single arm tricep extensions
5 lb x 8 (couldn't do any more)

oooooooooooooops!

Boy- see what you get when you don't READ first? lol

I'm going to check into getting the book "Body For Life for Women"
I seen it at the book store a while back & didn't even REALIZE what it was that I had. lol I am planning on checking it out though.

Thanks for clarifying that for me. I knew it was a killer work out this morning for SOME reason.

The BFL for Women is a great book, very motivational and a lot of great information specific for women, and I highly recommend it. But, this is where I got confused, because the workouts aren't spelled out in detail. I had read about the workouts on the BFL web site, and so that's when I knew that I needed to find more information. I ended up buying the original BFL book, but I think the information is also clearly available from the web site.

So, I would suggest buying BFL for Women, and if you can also buy BFL. If you can't afford both, then just get the BFL for Women and get more information from the web site.

http://www.bodyforlife.com/

Good workout Donna!

Thanks you guys!

What would I do with out cha? lol
(work harder?)

Ordered BFL for Women this morning.

Workout today was 20 min. HIIT on the treadmill.

Low point was at 2.5 mph High point was at 3.5 mph.

That probably sounds pathetic to some - but for me- the 3.5 was just under a jog & I figured for my first HIIT I wanted to keep it under a jog. I was sweating by the end pretty good & was huffing & puffing durring the high points. Feels like 20 minutes is awfully short though- I guess I'm just accustomed to the idea that you have to walk long distances or times to make a difference. Still working on changing the MIND as well as the body.

LBWO this morning- from the BFL program.

Went as follows:

Quads:
Leg Presses- Reps 12-10-8-6-12 at 200 lbs.
Barbell Squats- Reps- 12 at body weight plus 10 pounds.

Hamstrings:
Straight Leg Deadlifts- Reps 12-10-8-06-12 at 30 pounds.
Dumbbell Lunges- Reps 12 at body weight plus 10 pounds.

Calves:
Seated Calf Raises- Reps 12-10-8-06-12 at 200 pounds.
Standing Heel Raises- Reps as at body weight only.

Abs:
Crunches (on ball) Reps- 12-10-8-6-12
Reverse Crunches (on ball) Reps- 12

Just looking at that- it doesn't look like alot really- but I am definitely FEELING it still. So I know it done some good.

ALTHOUGH- on the Deadlifts- it said that these are for the hammies- but I felt it MOST in my lower back. I done them the way the BFL website shows to do them- by picking the barbell up to hip level- then lowering it down to about shin level & back up. It didn't do mych for my legs- maybe the weight was too light to feel in my legs? Geez though- if my back feels the way it does now with only 30 lbs- I can't imagine adding enough to make my legs feel it as much as I'd like. Anyone know anything here? Could it be I'm doing them incorrectly??

heres a good link for the SLDL


http://www.exrx.net/WeightExercises...egDeadlift.html


try to remember to keep the bar as close to your legs as possible and stick your ass out and keep your back arched...you should not feel these in your lower back ok? this means youre not doing them right. ill go more into it if you need me to babes!

great job on the workout!

BTW how the hell do you do reverse crunches on the ball? http://www.changingshape.com/exerci...minalcrunch.asp

i would also suggest you do the squats FIRST on leg stuff...they really hit your quads better than the leg press.

lunges are for the quads...maybe you could try doing good mornings for your hammies? heres a link for a few hammie exercise suggestions...did they tell (BFL)you to do lunges for your hammies?http://www.exrx.net/Lists/ExList/Th...l#anchor1942303


wow those are some serious seated calf raises! i cant do 200lbs on mine yet! way to go!

only tryin to help babes...lemme know if this bugs ya ok?

If done properly you can feel these in your hamstrings without weight.

1. Stand-up feet about shoulder width apart
2. Look across the room at the wall, head level, do not look away from that spot.
3. Bend your knees a little more than slightly
4. Stick your butt out, tighten your tummy
5. Let your arms hang a little bit in front of you (act like your holding the barbell)
6. Now keeping your shoulders to your tailbone perfectly still (head pivots to stay level with that wall spot)
7. Bend from your hips using your hamstring strength (tummy in tight)

When your fists get to about your knees you should be feeling a strong feeling in your hamstrings. If not, position yourself so you are and you'll feel the way you should be at that point. How did that feel?

Remember, your tummy is the front of your back-- hold your core tight. Always concentrate on the muscle you are to working. Make sure it's doing the work.

If this didn't help, maybe someone else can give better advice.


Well, Pammie gave you more help than this, but I'll leave it anyway. I was doing them as I was writing this so it took me awhile.

HA HA HA HA HA
Ok- I was confused there- I was doing a totally DIFFERENT exercise- guessing it's NOT called reverse crunches!

I'd LOVE to see someone do THAT on a ball. That would be pure entertainment to watch! HA HA HA

ooops!
My bad.

God- I feel like SUCH a putz not knowing what in the crap I'm DOING- just when I think I have it half way figured out- HA HA on me! Grrrrrr

No- your advise & help does NOT bother me. I need ALL I CAN GET- geez- I'm so ignorant when it comes to this stuff. I can't wait until I understand it better. I don't like feeling inadequate or uneducated about things that I'm doing or attempting to do & this is just getting my goose as they say! I wish I had more time to read & learn about it- but I'm doing good here lately to get online at all. lol Things are just so hectic for some reason??

Anyway- thanks for the advise & all your help as always!

Ok- I tried this like you listed & yes- it does make a difference-
I know what I was doing- I was rolling my back- arching it over - rather than keeping it straight & sticking my bootay out.

Thanks for your help!

UBWO today!

CHEST:

Barbell Incline Press- Reps 12-10-8-6-12 w/ 10 lbs

Dumbbell Flyes- Reps- 12 w/ 10 lbs(2x5 db's)

BACK:

Straight Arm Pull Downs- Reps 12-10-8-6-12 w/ 10 lbs(2x5 db's)

Seated Cable Rows- Reps 12 w/ 40 lbs. (bar machine)

SHOULDERS:

Latteral Raises- Reps 12-10-8-6-12 w/ 10 lbs.(2x5 db's)

Reverse Flyes- Reps 12 w/ 10 lbs.(2x5 db's)

BICEPS:

Hammer Curls- Reps 12-10-8-6-12 w/ 10 lbs (2x5 db's)

Barbell Curls- Reps 12 w/ 10 lbs.

TRICEPS:

Lying Tricep Presses- Reps 12-10-8-6-12 w/ 10 lbs (2x5 db's)

Bench dips- Body weight only- Reps 12 but 10 were assisted with legs.

Duration of work out- 5:50 AM - 6:30 AM (40 minutes)

Saturdays Work Out- 20 min HIIT on treadmill.
Upped the speed once again -
Low point was 2.8-2.9 mph High point was 3.8-3.9 mph
Mooooovin on up! YAY!

Today- Sunday- was my rest day.

No time to get to journals today- gotta get home & get to bed. uugh!
Here I am at work at almost 9 PM~! Grrrr!

Oh well.