Started learning how to swim with Angie teaching me, 1/9/07.
Today's workout:
1/18/07
1 X 50 Kicks
1 X 50 Backstroke
1 X 50 Easy Swim

1 X 50 Kicks
1 X 50 Backstroke
1 X 25 Fingertip Drags
1 X 25 Zip ups

1 X 50 Kicks
1 X 50 Backstroke
1 X 25 Fist Swim
1 X 25 Crawl

1 X 50 Kicks
1 X 50 Backstroke
1 X 50 Sprint + 170

1 X 50 Kicks
1 X 50 Backstroke

Total time: 27 minutes

Next goal:
1 X 50 Kicks
1 X 50 Drill

1 X 50 Backstroke
1 X 50 Drill

Etc.

To build cardiovascular endurance.

1/18/07
Bust: 37
Waist: 29.5
Hip (at bone): 37
Took 1000mg CLA today.

Exercising in water is excellent. It's easy on your joints AND you are building muscles and endurance too.
Way to go!
Renee

ONLY this week. Tomorrow ends it. Since this was TOM week, I figured it would be pretty much a bust anyway.

Next week I have another work-out planned. I'll eventually get back to BGB, but I'm mixing things up for a while.

I'm glad you revealed your eating situation at TOP. I hope someone is able to shed some light on something that helps. I've been mystified by it. I can't relate to it, or understand it.

Second week back on BGB after tri training:
Week of 7-2-07
Day One
Horizontal Plane Back (pull)\
T Bar Rows
35 X 8, 45 X 8/8
Seated Cable Rows
50 X 8, 60 X 8/8
DB Row
30 X 8/8/6/2

Horizontal Plane Chest (push)
BB Oress
40 X 8/8/8
Flat Flyes
17.5 X 8/8/8
DB Press
20 X 8/8/8

Seated Leg Press for Calves
195 X 20, 215 X 20

Day 2
I misplaced my notes. Will look for them.

Day 3
Vertical Plane Back (Pull)
Weight Assisted Pullups
69 X 6/6/6
Lat Pulldown
90 X 8/8/8
PO with cable
45 X 8/8/8
Vertical Plane Shoulders (push)
Shoulder Press
50 X 8/8/8
Arnies
17.5 X 8/8/8
DB Press
20 X 8/8/8

Day 4
High placement leg press
215 X 6/6/6
Pull Throughs
30 X 8/8/8
Hypers
25 X 8/8

Extensions
60 X 8/8/8

Step ups
30 X 10 on each leg/10 on each leg

Hey there.

What happen to your 5 x 5s? The beauty of BGB is you work everything twice a week whether direct or secondary, AND, mixing heavy 5 x 5s usually compounds, with higher rep. ranges in the acc. exercises.

Week of 7-2-07
Day 1
Horizontal Plane Back (pull)\
T Bar Rows
35 X 8, 45 X 8/8 I'm thinking that was pretty light for you. And this is where you'd want to do the 5 x 5s.
Seated Cable Rows
50 X 8, 60 X 8/8
DB Row
30 X 8/8/6/2

Horizontal Plane Chest (push)
BB Press
40 X 8/8/8 5 x 5s here
Flat Flyes
17.5 X 8/8/8
DB Press I'd make these incline
20 X 8/8/8

Seated Leg Press for Calves
195 X 20, 215 X 20

Day 2
I misplaced my notes. Will look for them.

Day 3
Vertical Plane Back (Pull)
Weight Assisted Pullups
69 X 6/6/6 5 x 5s
Lat Pulldown
90 X 8/8/8
PO with cable
45 X 8/8/8
Vertical Plane Shoulders (push) Here I'd take out the shoulder press and db press, make Arnies your 5 x 5s, and and do side laterals and some bent over flyes. (I usually superset the last two.)
Shoulder Press
50 X 8/8/8
Arnies
17.5 X 8/8/8
DB Press
20 X 8/8/8

Day 4 Day 4 should have triceps included? And 1 quad acc., since you felt the step-ups more in glutes, I guess you did do 1 quad acc.
High placement leg press
215 X 6/6/6 5 x 5s
Pull Throughs
30 X 8/8/8
Hypers
25 X 8/8

Extensions
60 X 8/8/8

Step ups
30 X 10 on each leg/10 on each leg

Day 2 would have been quads and biceps.

Dang it, I printed off my workout before coming back here, so didn't see this in time.
Day One
Horizontal Plane Back
T Bar Rows
60 X 5/5/5
Seated Cable Rows
70 X 8/8/8
DB Row
32 X 8/8/8

Chest
BB Press
50 X 8, 60 X 8/8
Flat Flyes
17.5 X 8/6/6
DB Press
22.5 X 8/8/8

Standing Calves
80 on each leg sep. x 8/8/8

I have never done 5 X 5s in the past. It seems so time consuming. Do you feel it makes a big difference?



I did 60 tonight, but I barely got through the third set. I've lost a lot of strength in my back...and everywhere else but my arms and shoulders.


OK.



Vertical Plane Shoulders (push) Here I'd take out the shoulder press and db press, make Arnies your 5 x 5s, and and do side laterals and some bent over flyes. (I usually superset the last two.)
ok.

Day 4 Day 4 should have triceps included? And 1 quad acc., since you felt the step-ups more in glutes, I guess you did do 1 quad acc.
No, I messed up and did biceps instead, which I forgot to post....
I did con. db curls and preacher.

I just do what I'm told .....well, most of the time , but the people I trust to know what's best, think they make a difference, therefore, I believe.
Your set will probably be more of a 6-3 reps. It's not that much more time consuming.

Quote:

I've lost a lot of strength in my back...and everywhere else but my arms and shoulders.

It'll come back really fast.

9-6-07
Swim
50 X kick
200 X 1
25 X sprint
25 X sprint
50 X backstrock
200 X 1
50 X backstroke
100 X 1

9/11/07
Shoulders
OH Press
50 X 6/6
Chest Press
90 X 6, 80 X 6
Seated Row
70 X 6/6
WA Dips
X 6/6
Front Lat Raises
5 X 10/10
Preacher
50 X 8/8
OH Tri Ext
27 X 8/8
Eliptical 45 min
didn't weigh in, on day two of TOM, not a good idea

9/13/07
Leg Press
255 X 8/8/8
Squats
90 X 8/8/8
Leg Curl
90 X 8/8/8
Leg Ext
80 X 8/8/8
Eliptical 15 min
Bike 15 min

9-14-07
8 mile bike, 30 min
9-15-07
18 holes of mini golf

9/17/07
Leg Press 255 X 8/8/8
Squats 90 X 8/8/8
Leg Curl 100 X 8/8/8
Leg Extention 80 X 8/8/8
Step Ups 20 X 10 both legs
Eliptical 40 min

9/19/07
Vert. Chest Press 90 X 8/8/8
Shoulder Press 50 X 8/8, 60 X 8
Vert Pull Down
90 X 8/8/8
Front Raises
10 X 8/8/8
OH Tri Ext Sep
12.5 X 8/8/8
Elip 15
Bike 25

9-24-07
Leg Press Mid Placement
255 X 8, 275 X 8,8
Leg Press High Placement
255 X 8, 275 X 8/8
Squats
90 X 8, 100 X 8,8
Leg Ext
100 X 8/8/8
Leg Curl
100 X 8/8/8
Elip 15 min hard