Time to start a gym log in here....

Today is 9 April BFL C2 Day 24

bout time!!!

Sounds like someone is getting serious....good for you...pump that iron baby....

The gym log is a good thing although mine is journal friendly at times....

Good Luck!

Laur

Even though today was my day off, I just got back from a good brisk 50 min walk... not a heart pounder by any means, but I dont always have to be all full blown!

hope the gymlog link activates.. or did I do something wrong??

oaky, maybe this will be the peace oasis from the craziness in the journal?

j

Just forget that thought completely...anywhere theres sweating and heart pounding activity...the pervs will congregate...

And i agree any added activity is good....I went shopping last night and bought a sexy baby doll...I know who i want to wear it for...but does he...thats the question. sheer lavender lace with thong panty...course i dont plan on wearing it long...just long enough.....

Now get to the gym and do some sweating!!!

Laurie

C2 Day 25

10min warmup
UB
60 min power walk (7.5km) walked home from the Y

okay, gonna lower my carbs.. this is the problem~ carb creep, even though I've eating good ones, and low GI, I see no change in the body...

pervs in here too.... oh no, cant escape..

Laur, wow, the new sexy pieces sounds sexy for sure... cute.. He will LOVE it!!

xo
j

Okay im from the gym log patrol and its been two days...need update on activity....and keep those carbs down girl....its okay to have the oatmeal but save it for a lift day and have 45mins before workout...as nat would say...its all timing....also look for the lowest carb oatmeal...or a smaller serving with protein...I have all natural granola in my drawer at work and have a handful on lift days sometime...its all natural and not too bad in carbs as long as the serving is small...i also buy these gensoy bars that have 23carbs with soy protein and somedays i have half before a workout....its so easy to have the carbs creep on you..i know. My problem lately is getting in all the water...its just as important in moving my scale....


Okay...have to go ride the stationary bike now!

Laurie

OH I am in trouble.. havent been reporting in here.. I keep forgetting about this place... sorry Laur.. I'm here!

lets see where I left off...

Day 26 Friday- UB
Day 27 Sat-off
Day 28 Sun- off
Day 29 Monday- UB and LB
Day 30 Tuesday- cant remember...
Day 31 Wednesday- BEGIN WEEK 5 BFL.. USING ABC EXERCISES:
25 min rowing machine and 25 min elliptical trainer, 30 min bike ride

Deficit of 1056 today.. 16 Wednesday, April

will post more regularly... promise.

For Week 5, which officially started today.. I am refurbishing my BFL exercises and using ABC 13 week fatburner exercises.. they incorporate barbell's which I have been intimidated by in the past.. today I spent some time getting to 'know' the equipment and tommorow I do quads and hammies.... with lotsa glutamine!!!

Eating plan will be very LC.. well as LC as I can get by on...

thats the plan man.. will stick to it.. promise!!
j

BFL Day 32

30 min bike to and from Y

Leg press (feet close together and low)
12, 10,12 (180lbs each)

Leg press (feet high and wide)
12,10,12 (200 lbs) with static strip of 180 for 30 seconds

Leg press (feet medium, toes out)
12,10,12 (200 lbs)

Squats
12,10,12 (using just the bar... will use more next time)

Calf Raise
20,15,10 (8 lbs) with static strip of 8lbs for 30 seconds

Reverse Calf Raise
12,10,12 no weights

Ab crunches 20
Twist crunched 20 each side
Ab crunhes on the ball ( 3 sets of 12)
Ab crunches 20

feeling good. wonder if I will be stiff tommorow.. didnt feel like a hard workout.. will tweak over time.

BFL Day 33

reporting to Laurie.. yooo hooo??

Chest, Shoulders, Traps

45min bike ride to and from Y, with detour to drop off a video and ride home along the ocean.

Decline Barbell Bench Press
12,10,12 (just the bar.. dont know how much it weighs)
superset with Medium widegrip pulldown (75lbs)

Incline barbell bench press
12,10,12 (just the bar)
superset with close widegrip pulldowns (90lbs)

Flat dumbell bench press
12,10,12 (20lbs)
superset with bentover rows (17.5)

Non peak dumbell flyes
12,10,12 (10lbs)
superset with bent over dumbell pullovers (15)

Side Laterals
1 set of 12 (1olbs) hold for 30 seconds... ouch

Front raise
1 set of 12 (7.5lbs... weakling! ) hold 30 seconds... shakey!

Seated rear delt laterals
1 set of 12 ( 7.5) hard!

Hack Shrugs
15,20,25 (22.5) ... owie!


my calves were abit sore from yesterdays workout, but nothing else felt it.. today dont feel like I worked that hard.. will add weight to the barbells for next time around.. will also up the other weight.. was good, barbell work wasnt as bad as I thought. although I was still abit shy!

Jodi shy...not you girl.

It seems you know id be poken my head in to check out your workouts...good maybe motivation or something.

I am impressed..even i havent tackled the barbell yet..seen this one girl do it though doing lunges and it has to be next for me...really upset that these gyms go from 20 to25 to 30 pound dumb bells and nothing inbetween...I need like a 22 pound weight for alot of my arm work but 25 is a bit too much. I guess 2 reps with 25 will have to do for now. Wade is a maniac with his workout...like 12 or so sets for each body part especially his biceps which he works alot...he concentrates on upper body and has great definition as i recall course this weekend ill see the whole package and report all his attributes. I notice that working my lower half more than bfl tells you has really made a difference to me. Around beginning of march i decided to do 4 workouts on the weeks with only one lower body and i think thats why i got such good results....Now that im doing 3lower bodies and 2 upper bodies a week...at least for two weeks now..i noticed my pear is getting smaller and i wish i measured in all those spots that natrusha told me too instead of just my hips and thigh. I bought size 12 jeans in january and now size 6 and mostly 8 so I think all this work is paying off. I think we all need to customize the program to our individual needs. Course the program alone will eventually do the job but who can wait that long...i want to wear a bikini and summers coming. Too bad we cant spot reduce. Any hoo if you think the program isnt challenging your muscles add more sets or more exercises especially the ones that will target the areas that are of major concern for you. I wouldnt call it spot reducing but someone once told me that muscles can be compacted and when you lose fat ....first you lose the fat on the inside of the muscle which then compacts the muscle and then lastly you lose the outer layer of fat that covers the muscle.

Have a good workout next time.

Laur

April 21

Day 34 Sat Off
Day 35 Sun- 51 km bike ride

will report today's workout when I get back.

Yeah, Laur , I know what you mean.. I have been doing the ABC 13 week fatburner workouts this week and actually the barbell ended up feeling pretty good.. the dumbbell bench press felt weird after doing it with the barbell... I will need a spotter as I get heavier weights though.. makes sense about losing faster doing LB with the bigger muscle groups.. I was trying to double up lifting with cardio sessions.. I want real definition and muscle, not too much bulk, but dont want to waste all the muscle with too much cardio. I thrive on cardio... funny, I looked at the Eat Right for Your Blood type and I am O which says I neet red meat, cardio and very little to no dairy. This is definately me.. these are things I know work for me.

Anyway, thanks for checking in... much appreciate your insights, and admire your hard work and determination!! this is a nice quiet little hideaway for chat too.. for now anyway!

j

Day 36

Biceps, Triceps, Forearms

30 min bike ride to and from the Y

Barbell curls
12.10,12 using bar only (too light.. use heavier bar next time)
static strip 30 sec

behind back dips
12,10,8,10 ouch!!

Incline bench curls
12,10,8,12 (17.5 lbs each set)

One arm dumbbell extension
12,10,8,12 (10lbs) ouch with one arm!

Incline dumbbell curls
12,10,8,10 (17,5 lbs)

Tricep cable press down
12,10,8,12 (75lbs)

Easy curl wrist curl (underhand)
12,10,8,12 (just the bar)

Ab crunches between each set

Easy curl wrist curl (overhand)
12.10,8,10 (just the bar)

40 min elliptical trainer Hills

workout was good, felt shakey arms afterwards.. gonna pump it up abit more... man I want size 8 by the end of this round!!
j

Hi Deze,
It's Chica.
I have a few questions if you don't mind
I noticed that you do cardio twice a day???I thought you were only supposed to do 3 in a wk and for 20 min. solution?
What do you eat?
How does your menu look like before/after workouts/lift days?
Do you do the free day?

I'm still a bit confused as how to apply this LC to BFL...I've read that sticky in the forum.

WHen do you take the glutamine?
Please help...I need some direction and it looks like not a lot of people post on the BFL Forum.
Thanks,
Chica
Do you use the myoplex or eas drinks/bars?

BFL Day 37 April 22 2003

15 min warmup on bike

Leg press (feet close together and low)
12, 10,12 (200lbs each)
static 180 for 30 seconds

Leg press (feet high and wide)
12,10,12 (200 lbs) with static strip of 180 for 30 seconds

Leg press (feet medium, toes out)
12,10,12 (200 lbs)
static 180 for 30 seconds

Squats
12,10,12 (using just the bar... will 10 extra lbs) will try even heavier next time

Calf Raise
20,15,10 (8 lbs) with static strip of 8lbs for 30 seconds

Laying Calf Raise
10, 10,10 (6lbs) ouch

Reverse Calf Raise
12,10,12 no weights

Ab crunches
10, 10,10 (12 crunches each time)

5km walk in evening.