Today went exactly as planned. Nice and slow, but not too slow. Back isn't too sore. Squats weren't so bad today while doing them, but I feel it now!

Tomorrow is cardio and I really am going to do my best. I haven't been doing my best the last 2 sessions. So tomorrow I will kick my own a$$ and go 3.5 mph all the way and get all my windsprints in!

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

I'm bad. Shoot me and get it over with j/k I never got to do my HIIT today. I spent the afternoon and evening being sick from some chicken salad I ate for lunch that I left out too long

I tried to get myself pumped to do it, read encouraging posts, looked at before pictures, listened to my favorite cd's, nothing worked. Sometimes I can fool myself. So, I'm a slug today. I'll make up for it tomorrow!

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

I had a killer workout today. My dad came up and spotted for me. He tried BB bicep curls out for the first time. He left whining. I laugh cause he gave me the wussy look when I loaded the bar up lightly to do em. Tomorrow is Friday, and I REALLY have to have a stellar HIIT session, even if it kills me!

Turns out I somehow left the top of the can from the chicken breast in the container I mixed my chicken salad in. That's what happens when I do things at 5 am, they are half assed. So my mom says the tin can top being in the chicken salad all day is probably what made me sick.

Did HIIT today, did it late though. Did 5 laps in 20 mins. Not bad for me.

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

Tomorrow is my off day and I am going to sleep. All day. And eat. Then sleep some more. Maybe some tv or reading my Arnold book in there somewhere.

I feel good today, feel strong. I successfully upped squats, leg extensions, and deadlifts all by 10 lbs.

QUADS
BB squats:
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
DB Lunges: 20 to failure (killed my right knee though!)

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
Cable Seated Crunch:
10 X 12
30 X 10
40 X 8
45 X 6
40 X 12
Floor crunches 12 to failure

I wasn't sure where to start weight off on cable seated crunches since I never added weight to abs. So I astarted with 10 lbs, it was waaay too easy! I think I'll begin with 25 next time, 45 was good for my 6 reps, doable, but hard. This was a very intense workout and I feel pumped!!

I feel sort of weak today, I hope I don't drop the BB on my head Gonna try out cable upright rows today, haven't done em in awhile, they suck.

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:
Cable Upright Row
20 X 12
30 X 10
40 X 8
50 X 6
40 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
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12

Hi darklotus! I don't have any cardio equipment so thats why I was using the step. I had one of the platforms on it....I guess I will take the platform off and just use the step.

Can you recommend a video tape that I can do for 20 minutes until it gets warmer outside?

Also, I am planning my leg workout for tomorrow:
Thing is I only have dumbells

front legs:
squats
<--- I need a front leg exercise for the last...can you suggest

back legs:
lunges
<--- I need a front leg exercise for the last...can you suggest

BTW, How do you space out your meals? All or your six meals meals or do you take meal replacements?

Take care.
red

Well, I had a loong workout, my dad came up and worked out too. The rows didn't go so well. My left wrist kept popping out of place at 50 lbs, not a good thing. So I probably won't do those anymore or really make sure I'm doing it right I guess.

Switching LBWO to today cause I am going to a company function tomorrow after work and won't be home till around 9 or 10 pm, and I KNOW I won't do my workout then. Getting up early to do it would wake up the whole house, so that's out. So, I am going to make myself do it now. Tired......

QUADS
BB squats:
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
Leg extensions: 70 to failure

HAMSTRINGS
Straight leg deadlift:
100 X 12
110 X 10
120 X 8
130 X 6
120 X 12
DB Lunges: 20 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
Cable Seated Crunch:
20 X 12
30 X 10
40 X 8
50 X 6
40 X 12
Floor crunches 12 to failure

Good strategy, switching your workout so you're sure to get it in. Make sure you remind me to do that when I miss my workouts.

Doin good! Man, look at that weight. You're one strong chica!

Hi Lotus. Hope you make 10s. Wow! You can lift alot. How come your wrist pops? That must hurt. Man, you BFL-ers inspire me.

Thanks for the advice. Hey, I joined a gym and I get a fitness assessment tomorrow. Figured I needed cardio equipment and my chairs aren't that comfortable when I try to do my chest exercise.

They said not to workout before my assessment, do you agree?

Take care
red
Day 3, BFL challenge

Dooobie dooobie doooooo.......I have that dumb canada dry commercial with the singing penguin stuck in my head dammit! Anyways, due to fatigue from staying out too late, I am pooped and plan to do nothing tonight. Gonna watch some stand up comedy, eat, and sleep. I will resume with HIIT tomorrow after my errands and I am sure it will be a much better session than if I forced my tired self to half ass it now. Off to snuggle with kitties!

The put off HIIT is today.

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

Tomorrow is UBWO. I've been looking forward to it, it should be stellar!

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

OR (haven't decided yet)

Cable Upright Row
20 X 12
30 X 10
40 X 8
50 X 6
40 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
30 X 12
40 X 10
50 X 8
60 X 6
50 X 12
Preacher curls
70 X 12

I had a great HIIT session today. I think I did the right thing using yesterday as my off day. My speed was supposed to be 3.5, I was actually up around 3.9-4.0! Wind sprints were kick ass too, I think I might be ready soon for more than windsprints. Focus on that next challenge.

Today was another great workout! I got all schweaty and schtinkee! I got my benchpresses done without much difficulty (I've had been having a hard time this week) today was great!

I tried doing cable upright rows again today, really paying attention to my form. I think my wrist was popping out becuase I was letting my wrist roll a little. So, if I make sure my wrist is stationary and doesn't move much, it doesn't pop out. I am experiencing a deep muscle pain from my wrist halfway down my forearm, maybe I tore some muscle fibers I'm not used to using, the muscles are sore to the touch in that area If it doesn't feel better in 2-3 days I won't do upright rows again for a while.

I posted some plans for my next challenge in my journal, nothing earth shattering, just mixing things up some more, trying new things.

Tomorrow is stinking cardio. But, I am looking forward to see if I can do as good as yesterday, I did well!

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