Unexpectedly upped weight on squats today by 5 lbs total, but I have changed it so I start much heavier. Deadlifts weren't so bad today, I may be ready for another upping of 5 pounds next workout! Tomorrow is cardio, plan to do as well if not better than Wednesday.

QUADS
BB squats:
90 X 12
100 X 10
110 X 8
120 X 6
110 X 12
Leg extensions: 50 to failure

HAMSTRINGS
Straight leg deadlift:
20 X 12
25 X 10
30 X 8
45 X 6
30 X 12
DB Lunges: 24 with no weight, gonna try 15's next time

CALVES
One leg calf raise:
20 X 12
25 X 10
30 X 8
45 X 6
30 X 12
Angled calf raise: 45 to failure

ABS
Floor crunches 12/10/8/6/12/12

Friday was supposed to be my cardio day and Saturday my off day, but due to scheduling conflicts they got switched.So yesterday I did cardio and I tried upping the speed to 3.5 and I did it! I got a bad cramp in the front of my calf at the last 3 minutes, so I couldn't do my 7 mph windsprint, I just walked.

1-5: 3.5 mph walk w/gradual incline increase of 2 each minute
6: 6 mph wind sprint
7-9: 3.5 mph walk w/gradual incline increase of 2 each minute
10: 6 mph wind sprint
11-13: 3.5 mph walk w/gradual incline increase of 2 each minute
14: 6 mph wind sprint
15-17: 3.5 mph walk w/gradual incline increase of 2 each minute
17-20: got cramp, 3.5 mph walk, flat surface
20-21: 2-3 mph cool down

Today is UBWO, eating my oatmeal now in preparation for it Going to try to up my bench and preacher curls by 10 pounds today. I almost bought some 35 lb DB yesterday, but I knew Walmart had em cheaper and didn't. Kicking myself now.

CHEST:
BB bench press
85 X 12
95 X 10
120 X 8
130 X 6
120 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
20 X 12

BACK:
Wide grip pulldown
45 X 12
50 X 10
55 X 8
60 X 6
55 X 12
Reverse grip pulldown
60 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing DB curls
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Preacher curls
60 X 12

Edited to change bench to 120 for 8 rep & last 12, 130 for the max of 6. Doing the 130 made me to go failure on the last 12 faster though. But, I guess that's not necessarily a bad thing.

I switched today's cardio with tomorrow's scheduled LBWO in anticipation of shoveling 30 inches of dratted snow, slush, sand, and salt from the 12 and 2 car driveways. I upped weight on deadlifts, I have changed it so I start much heavier (see notes), and they felt good! I may add a little more next week! I seem to have a tough time upping weight on squats for some reason. I think I am subconsciously afraid of falling with the weight on me Gonna read up on tips to up weight on squats.

QUADS
BB squats:
90 X 12
100 X 10
110 X 8
120 X 6
110 X 12
Leg extensions: 50 to failure

HAMSTRINGS
Straight leg deadlift:
30 X 12 (up 10 lbs)
40 X 10 (up 15 lbs)
50 X 8 (up 20 lbs)
60 X 6 (up 15 lbs)
50 X 12
DB Lunges: 24 with no weight

CALVES
One leg calf raise:
20 X 12
25 X 10
30 X 8
45 X 6
30 X 12
Angled calf raise: 45 to failure

ABS
Floor crunches 12/10/8/6/12/12

Today was cardio: 3 hours of grueling snow shoveling. 1180 calories burned. Tired as hell now. I tried to do it all myself cause I didn't want my dad to hurt himself more or fall down, I didn't want to listen to my mom complain, and I thought I'd be done in time to go to work (not worth it to trek in by the time I showered, ate, and drove in). So I can relax the rest of the day and watch trash tv

Cardio again tomorrow. Gonna do treadmill. The usual.

Today is cardio. The stinking snow is melting outside! Which sort of pisses me off since I worked so hard to shovel it... No inches lost this week (or last week), not sure about the scale. May have to give up fruit competely maybe dump the oatmeal...I feel like I'm stalling

1-5: 3.5 mph walk w/gradual incline increase of 2 each minute
6: 6 mph wind sprint
7-9: 3.5 mph walk w/gradual incline increase of 2 each minute
10: 6 mph wind sprint
11-13: 3.5 mph walk w/gradual incline increase of 2 each minute
14: 6 mph wind sprint
15-17: 3.5 mph walk w/gradual incline increase of 2 each minute
17-20: got cramp, 3.5 mph walk, flat surface
20-21: 2-3 mph cool down

boffer weapon sparring tonight... mmmmm come.. you know you want toooooo

Yeah, I want to but I'll be snoring my brains out by then You didn't tell me you were gonna try BFL! That's great! Gotta go be a hamster!

Ok I ran like a hamster a bit on my treadmill. I had to make myself do it today, didn't feel like it, no energy. But once I started I felt good. I matched my best session yet today, which means I must be improving. I hope so!

Did UBWO today, my dad spotted for me and I feel better going heavier when he's there. I may re-arrange BB Bench Press next time, the jump from 95 to 120 is to big. I make it to 130 and finish at 120 fine, so the weight isn't too much, just have to distribute it better. Seated DB weren't so bad today, the 30 lbs is usually very difficult. I also did some extra BB bicep curls at 45 lbs at the very end. Feel like I'm not working them hard enough. May do a different exercise next time, I have time to look into it this weekend.

CHEST:
BB bench press
85 X 12
95 X 10
120 X 8
130 X 6
120 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
20 X 12

BACK:
Wide grip pulldown
45 X 12
50 X 10
55 X 8
60 X 6
55 X 12
Reverse grip pulldown
60 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing DB curls
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Preacher curls
60 X 12

I was bad and skipped cardio yesterday. And today is my off day. I feel much better with 2 days rest as opposed to one anyhow, but that's not how BFL is structured. Thinking of reading BodyRX soon...And in big news: I lost 2 pounds finally and also .25" off of my waist. Scale hasn't budged in months, I cut out melon from my diet, seems to have been the problem food.

Tomorrow is LBWO. Plan to up deadlifts and leg extensions by ten pounds. Also going to give lunges a try with 15 lb weights again. Not ready to up squats yet, but am going to try to do a few sumo squats after crunches, see how it goes.

QUADS
BB squats:
90 X 12
100 X 10
110 X 8
120 X 6
110 X 12
Leg extensions: 60 to failure

HAMSTRINGS
Straight leg deadlift:
40 X 12
50 X 10
60 X 8
70 X 6
60 X 12
DB Lunges: 15 to failure

CALVES
One leg calf raise:
20 X 12
25 X 10
30 X 8
45 X 6
30 X 12
Angled calf raise: 45 to failure

ABS
Floor crunches 12/10/8/6/12/12

Very, very tough workout! I sweat my buttsky off! I actually failed on the last rep of 130 lbs on the deadlifts (I gotta fix my workout outline to reflect that I use a BB now and not DB's). Couldn't get to 140, I would have pulled something for sure. 130 is max now. I upped leg extensions and feel I could up it next week too, didn't kill my knees too bad. There was something good about it all though, my SO surprised me by scrubbing out the tub so I could take a Kneipp herbal bath. So I had a nice hops soak and some cold Tejava iced tea

Trudged through cardio but felt a tiny bit better after about 5 minutes. I didn't think I'd make all my windsprints, my quads and hammies hurt from yesterday, but I did it all So 5 laps, 1.25 miles, not bad for being sore.

1-5: 3.3 mph walk w/gradual incline increase of 2 each minute
6: 6 mph wind sprint
7-9: 3.3 mph walk w/gradual incline increase of 2 each minute
10: 6 mph wind sprint
11-13: 3.3 mph walk w/gradual incline increase of 2 each minute
14: 6 mph wind sprint
15-18: 3.3 mph walk w/gradual incline increase of 2 each minute
19: 7 mph wind sprint
20-21: 2-3 mph cool down

Tomorrow is UBWO: I fixed bench press so I start heavier, but get to 130. Also upping preacher curls to 70. I am going to try moving from dumbbell bicep curls to barbell bicep curls
I will try to do side raises at 25.

CHEST:
BB bench press
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
45 X 12
50 X 10
55 X 8
60 X 6
55 X 12
Reverse grip pulldown
60 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing BB curls
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
Preacher curls
70 X 12

Just finished UBWO, punished myself good!!! I was successful in everything I set out to do today except at the end, half way through BB bicep curls, I failed. I could feel my form going to hell. I felt wussy. I hate feeling wussy. So I moved back to DB to keep going. I am used to doing alternating DB curls, doing the BB curls is going to take some getting used to, but I feel the burn I don't feel as much with the DB curls. Upping preacher curls felt VERY effective today. Benchpresses were murderous today, but I did it all. I think I need to go up 5 lbs on tricep DB extensions.

Tomorrow is cardio:

1-5: 3.5 mph walk w/gradual incline increase of 2 each minute
6: 6 mph wind sprint
7-9: 3.5 mph walk w/gradual incline increase of 2 each minute
10: 6 mph wind sprint
11-13: 3.5 mph walk w/gradual incline increase of 2 each minute
14: 6 mph wind sprint
15-18: 3.5 mph walk w/gradual incline increase of 2 each minute
19: 7 mph wind sprint
20-21: 2-3 mph cool down

Yesterday was LBWO, (I had thought I posted this already though ) and my dad worked out with me and it kind of screwed things up on me for deadlifts. I ended up using DB's again, but they felt good and I did manage to squeeze in my 6 reps at 120 at the right time when dad was done benchpressing. I really felt the burn in my calves doing raises yesterday, felt good. I'm doing a lot of reading, trying to decide what's next for me. I'm reading up on Muscle & Fitness' Rock Hard Challenge. Some of the things in there I dunno if I'm agile enough for yet So, I might do another BFL challenge. I'm also entertaining the thought of trying out the reverse pyramid technique. Maybe I should just learn some new exercises. So many options!

QUADS
BB squats:
90 X 12
100 X 10
110 X 8
120 X 6
110 X 12
Leg extensions: 60 to failure

HAMSTRINGS
Straight leg deadlift:
40 X 12
50 X 10
60 X 8
120 X 6
60 X 12
DB Lunges: 15 to failure

CALVES
One leg calf raise:
20 X 12
25 X 10
30 X 8
45 X 6
30 X 12
Angled calf raise: 45 to failure

ABS
Floor crunches 12/10/8/6/12/12

Today was cardio. I intended to test myself to see how long I can run for. That didn't go so well. My hammies started screaming after a minute and a half at 7 mph. So I hit my 10 in the first 3 minutes! Backward and dumb I know. But I wanted to see how long I could go...Not far! Anyways, I did the whole rest of the 20 mins doing HIIT with the incline from 6-10% at 3.3-3.5 mph. I actually did 1.17 miles, my previous HIIT day which had 4 windsprints was 1.25 miles. So I don't think I mucked things up too bad. Tomorrow is rest day! I could use about 3 of em! And tomorrow is the Ruiz vs. Jones fight! Rooting for Ruiz!

Today is UBWO, I thought for some reason it was LBWO, and almost went and did it! Dummy I am! Think I may change some exercises this week, gonna look into it. Upped wide grip pulldowns a bit, I think it will be tough!

CHEST:
BB bench press
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
DB flyes
20 X 12

SHOULDERS:
Seated DB press
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Side Raises
25 X 12

BACK:
Wide grip pulldown
50 X 12
60 X 10
70 X 8
80 X 6
70 X 12
Reverse grip pulldown
60 X 12

TRICEPS:
DB extension
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
Close grip pushdown
50 X 12

BICEPS:
Standing BB curls (starting 10 lbs lighter, too heavy last time)
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12

Yesterdays workout was intense. A few forced reps. Lat pulldowns at the higher weight was sure challenging, but felt good. My armpits even ache from yesterday! Doing bicep curls with the BB seems to be more effective than DB's right now. Gonna stick with it for awhile. They burn!!!

I stayed up too late last night watching movies I rented. Got 5 hours sleep, baaad me! I am amazed I functioned normally at work all day. Gonna hit the sack early tonight for sure! Needless to say, cardio today suffered due to fatigue. But I got a kick in the ass from my ma who told me "no skipping cardio, it's important too! You'll screw everything up if you don't do it!! Now go do it!!" and my dad was doing his lifting at that moment...so I felt I had to go and do my share of ass kicking even if it was at 60-70%.

Tomorrow is LBWO. Lower back is still a little tender from deadlifts. Gonna go real slow tomorrow and be very careful! Don't plan to change anything from my last workout.

QUADS
BB squats:
90 X 12
100 X 10
110 X 8
120 X 6
110 X 12
Leg extensions: 60 to failure

HAMSTRINGS
Straight leg deadlift:
90 X 12
100 X 10
110 X 8
120 X 6
110 X 12
DB Lunges: 15 to failure

CALVES
One leg calf raise:
20 X 12
25 X 10
30 X 8
45 X 6
30 X 12
Angled calf raise: 45 to failure

ABS
Floor crunches 12/10/8/6/12/12