Mon, Aug-01-05, 10:26
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Finding Balance
Posts: 6,093
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Plan: Atkins/PP Maint, IF24/24
Stats: 162/123/120
BF:~50%/23.9%/20%
Progress: 93%
Location: Raleigh, NC, USA
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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)
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