Okay, I did the BFL upper body routine today. Here it is:

Chest
Set 1 - Bench Press - 2lbs - 12 reps
Set 2 - Bench Press - 4lbs - 10 reps
Set 3 - Bench Press - 6lbs - 8 reps
Set 4 - Dumbell Flyes - 15lbs - 6 reps

Shoulders
Set 1 - Seated Dumbbell Press - 2lbs - 12 reps
Set 2 - Seated Dumbbell Press - 4lbs - 10 reps
Set 3 - Seated Dumbbell Press - 6lbs - 8 reps
Set 4 - Seated Dumbbell Press - 15lb - 6 reps

Back
Set 1 - Dumbbell Pullovers - 2lbs - 12 reps
Set 2 - Dumbbell Pullovers - 4lbs - 10 reps
Set 3 - Dumbbell Pullovers - 6lbs - 8 reps
Set 4 - Bent Over Row - 15lb - 6 reps

Triceps
Set 1 - Dumbbell Extensions - 2lbs - 12 reps
Set 2 - Dumbbell Extensions - 4lbs - 10 reps
Set 3 - Dumbbell Extensions - 6lbs - 8 reps
Set 4 - Bench Dips - 6 reps

Well, it was a great work out! I realized after I finished I didn't do it complletely right though. On the 4th set I was supposed to do the same exercise still....and what I completely missed was doing Set 5 at 12 reps with the lowest weight and then doing a set of 12 of a different exercise. OOoops! Oh well, I will know next time. It was still a good work out
__________________

(All weights are dumbells)

Quads
Set 1 Dumbell Squats - 0 lb - 12 reps
Set 2 Dumbell Squats - 2 lb - 10 reps
Set 3 Dumbell Squats - 5 lb - 8 reps
Set 4 Dumbell Squats - 8 lb - 6 reps
Set 5 Dumbell Squats - 2 lb - 10 reps
Set 6 Dumbell Squats - 0 lb - 8 reps

Hamstrings
Set 1 Straight-Leg Deadlift - 2lb - 12 reps
Set 2 Straight-Leg Deadlift - 5lb - 10 reps
Set 3 Straight-Leg Deadlift - 8lb - 8 reps
Set 4 Straight-Leg Deadlift - 15lb - 6 reps
Set 5 Straight-Leg Deadlift - 5lb - 12 reps
Set 6 Walking Lunges - - - - - - - 14 reps

Calves
Set 1 Angled Calf Raise - 0lb - 12 reps
Set 2 Angled Calf Raise - 5lb - 10 reps
Set 3 Angled Calf Raise - 8lb - 8 reps
Set 4 Angled Calf Raise - 15lb - 6 reps
Set 5 Angled Calf Raise - 0 lb - 12 reps
Set 6 Seated Calf Raise - using a single 15lb dumbell - 12 reps

Abs
Set 1 Floor Crunches 12 reps
Set 2 Floor Crunches 10 reps
Set 3 Floor Crunches 8 reps
Set 4 Floor Crunches 6 reps
Set 5 Floor Crunches 12 reps
Set 6 Bent Knee Leg Raises 12 reps

Woohoo!

UPPER BODY WORK OUT

CHEST
Set 1 Dumbell Bench Press - 2 lb - 12 reps
Set 2 Dumbell Bench Press - 5 lb - 10 reps
Set 3 Dumbell Bench Press - 8 lb - 8 reps
Set 4 Dumbell Bench Press - 15 lb - 6 reps
Set 5 Dumbell Bench Press - 5lb - 12 reps
Set 6 Dumbell Flyes - 5lb - 12 reps

SHOULDERS
Set 1 Side Raises - 2 lb - 12 reps
Set 2 Side Raises - 2 lb - 10 reps
Set 3 Side Raises - 5lb - 8 reps
Set 4 Side Raises - 8 lb - 6 reps
Set 5 Side Raises - 0 lb - 12 reps
Set 6 Seated Dumbell Press - 5lb - 12 reps

BACK
Set 1 Dumbbell Pullovers - 2 lb - 12 reps
Set 2 Dumbbell Pullovers - 5 lb - 10 reps
Set 3 Dumbbell Pullovers - 8 lb - 8 reps
Set 4 Dumbbell Pullovers - 15 lb - 6 rep
Set 5 Dumbbell Pullovers - 5 lb - 12 reps
Set 6 Bentover Row - 5 lb - 12 reps

TRICEPS
Set 1 Dumbbell Extensions - 2 lb - 12 reps
Set 2 Dumbbell Extensions - 5 lb - 10 reps
Set 3 Dumbbell Extensions - 8 lb - 8 reps
Set 4 Dumbbell Extensions - 15 lb - 6 reps
Set 5 Dumbbell Extensions - 2 lb - 12 reps
Set 6 Lying Dumbell Extension - 5 lb - 12 reps

BICEPS
Set 1 Seated Dumbbell Curls - 0 lb - 12 reps
Set 2 Seated Dumbbell Curls - 2 lb - 10 reps
Set 3 Seated Dumbbell Curls - 5 lb - 8 reps
Set 4 Seated Dumbbell Curls - 8 lb - 6 reps
Set 5 Seated Dumbbell Curls - 2 lb - 12 reps
Set 6 Hammer Curls - 5 lb - 12 reps

(All weights are dumbells)

Quads
Set 1 Dumbell Squats - 0 lb - 12 reps
Set 2 Dumbell Squats - 3 lb - 10 reps
Set 3 Dumbell Squats - 5 lb - 8 reps
Set 4 Dumbell Squats - 8 lb - 6 reps
Set 5 Dumbell Squats - 0 lb - 12 reps
Set 6 Dumbell Squats - 0 lb - 12 reps

Hamstrings
Set 1 Straight-Leg Deadlift - 3lb - 12 reps
Set 2 Straight-Leg Deadlift - 5lb - 10 reps
Set 3 Straight-Leg Deadlift - 8lb - 8 reps
Set 4 Straight-Leg Deadlift - 15lb - 6 reps
Set 5 Straight-Leg Deadlift - 5lb - 12 reps
Set 6 Walking Lunges - - - - - - - 12 reps

Calves
Set 1 Angled Calf Raise - 3lb - 12 reps
Set 2 Angled Calf Raise - 5lb - 10 reps
Set 3 Angled Calf Raise - 8lb - 8 reps
Set 4 Angled Calf Raise - 15lb - 6 reps
Set 5 Angled Calf Raise - 5 lb - 12 reps
Set 6 Seated Calf Raise - 5lb - 12 reps

Abs
Set 1 Floor Crunches 12 reps
Set 2 Floor Crunches 10 reps
Set 3 Floor Crunches 8 reps
Set 4 Floor Crunches 6 reps
Set 5 Floor Crunches 12 reps
Set 6 Bent Knee Leg Raises 12 reps

Edited to add...ended up doing some more calf raises...30 more of those. And I did more squats....20 more of those.

I just wanted to mention that I really admire your consistency! You are doing SOOOO well!!

Thanks Meg! I'm trying to have fun with it. I just decided to make it a priority. It's hard with the kids though!! But worth it. I just started doing more bodyweight exercises and that has made it easier actually to incorporate. Jakob does them with me He was doing the wall push ups with me yesterday, and I had him do bear walking and crab walking.

Yesterday's Work out (Thursday)

Wall push ups 40
Wide wall push ups 10
Back Extensions 16
Chair squats 20
Regular squats 10
One leg dead lifts no weight, 10 each side
One leg dead lifts, 3 lbs, 15 each side
Crunches 50
Bear walk 1 minute
Crab walk 1 minute

Today and yesterday I managed to do some exercise, not as much as Thursday.

Today:
Wall push-ups 30
Squats 20
Front kicks 20
Stand calf raises 20
One legged dead lifts with 5 lb dumbells, 15 reps each side
Toe touches 15
Wrestler's bridge 30 seconds - ouch! - awesome one

I'm so sore all over right now from these exercises...its awesome though, I know I am accomplishing something

Abdominal Heel Touches 10
Butt Lift 10
Arm Circles 40
Ankle Circles 40
Leg Lifts 20
Stomach Vaccuums 1 held for 20 seconds, 5 more held for 5 seconds each
Wrist Circles 25

I just threw these together after finding some different stuff on the internet. My back is bugging me...mostly it is just bugging me to lay flat on my back and it hurts to get up off the floor more than anything. So maybe I will stick with ab work that is not on the floor until i can get to the chiro and fix my back up.

I did something called a "Deck of Cards" today. I assigned black cards to be wall pushups and red cars to be squats. I got through half the deck.

totals 108 wall pushs, 81 squats

Then for the heck of it I did a Wrestler's bridge - could only hold it for 16 seconds.

http://www.fourwinds10.com/news/06-...or-Everyone.pdf

Awesome article.

Today's work out (logging in as I go)

Joint rotations
Jogged in place 2 minutes
5 jumping jacks

Set 1
Knee push ups 5
Wide Squats 10
Leg Lifts 10

Set 2
Knee push ups 3
Wide Squats 15
Hindu Squats 7
Leg Lifts 10

Stretches

I'm tired, sweaty, and stinky. Hehe

edited to add: added in a very mini "Noah's Ark Workout" doing about 10 seconds each of bear crawl, crab walk, alligator walk (can't really do this one properly), tiger walk, duck walk, and kangaroo jumps.

My work out for today (still in progress):

2 cups of spirited coffee

Joint Rotations

Running in Place - 4 minutes

Knee Push ups - 6
Wide Squats - 20
Leg Lifts - 15

Knee Push ups - 5
Desk Push ups - 5
Wide Squats - 15
Leg Lifts - 10

SO.. I've been slacking.
However, I rode the bike for quite a while on Saturday pulling the baby in the trailer and yesterday did 20km working really hard with Andy. 20! Not bad for a non cycler! The furthest I've gone is 13 mins away to my exercise staircase haha. Today we're going to go for an easier going ride to another woods where we will look for an exercise trail that Andy thinks he remembers.

My bike is SO not a bike for exercising hahah. It's a city bike, meant for comfy commutes around town. Andy just got a snazzy mountain bike and I am really envious.. we're hoping I can get a better bike for doing longer rides since we enjoy it so much. This is a nice area for that, tons of woods and trails although the hills are missing.

haha I accidentally posted this in your journal.. I MEANT to post it in mine.