Heya, Just popping in.

You said something somewhere (my journal?) about losing those last 20 lbs...

You said WE, but you must have been talking about me because looking at your stats, you ain't got 20 anywhere you can afford to drop!!

Me, if I can get to 145 lean and 40 fat, I'll be at about 22% (assuming my math is right). My goal right now is 185 and 25%, but once I hit it, I'll be changing it. And - knock me over with a feather cuz I just realized it - that barely more than 15 lbs away!!

Hope you don't mind a few of us sneaking in here for social purposes.

Cheers,

Fri

6:00 am. 30 minutes cardio - 70% intensity.

Up again tomorrow for a little cardio and then depletion workout - am going back to the circuit program for this one. Last week's 2 sets of 20 reps was too hard to not go to 'failure' - something you want to avoid when goal is fat loss. Circuit done 4 or 5 times will give me a good hour / hour and a half workout.

Still down to Saturday's weight (-4lbs) with one more fat burning day to go... can you say happy?

Nat

Ok, so we both do cardio, depletion, then a carbup tomorrow. My Wed circuit was pretty hard. I've never done that type of workout and might've pushed too hard. Friday I'll roll back the weights even more and go longer.
How were your workouts? How was you stamina? Did you bonk?

6:00 am. 30 minutes cardio - nordictrack - 75% intensity

Doug, no bonking for me yet Last week I did the 20 reps x 2 sets (using giant and supersets) full body workout, but I lifted too heavy (I'm used to going to failure if I'm not doing a circuit) and was actually dealing with DOMS on the weekend. Lyle advises you only do this if muscle gains are your objective - and frankly I don't have any problems gaining LBM. It's fat loss I want So I'm going back to my old circuit on Fridays, just making it longer (actually doubling it almost).

I've felt 'shakey' doing it in the past on straight LC so I suspect an hour and a half of it should produce similar results. I do have some rolls of rockets (smarties to you) to eat this afternoon before I leave the office as pre workout carb up - should help a little.

I'll let you know about the bonking/nausea depletion workout this evening

Good luck with yours!
Nat

Complete body circuit - completed 4x (80 minutes)

Pushups - 20 reps, body weight
Flat DB bench press - 20 reps, 15 lbs
leg extensions - 20 reps, single leg, 50 lbs
hammer curls - 20 reps, 2x15 lbs
hamstring curls - 20 reps, 50 lbs
incline flyes - 20 reps, 2x15 lbs
lunges - 15 reps, 2x15 lbs
bicycle crunches - 40 reps, body weight
tricep kickbacks - 20 reps, 15 lbs
shoulder presses - 20 reps, 2x10 lbs
calf raises - 20 reps, 2x10 lbs.

No nausea/bonk, but a slight empty stomach butterfly like feeling near the end of the 4th circuit. Had 7 rolls of 'smarties' before workout and 100g of carbs (smarties/gatorade/skittles) and a protein shake right after. Ugh, eating all that candy was not fun. I thought drinking it was tough... it was, this however, was hell. Have to do another 100g in about 30 minutes - think I'm gonna drink it all.

Nat

Why is that Nat??

Tyrelle, I answered this question in another post, here

Nat

10:00 am. (late start to the day) 45 minutes cardio - empty tummy - 75% intensity

This was the 'kick me back into ketosis faster' workout and I assume it's working - after a big breakfast full of fat and protein I lost all interest in eating. Second week of the CKD starts today

N

6:00 a.m. 30 minutes cardio -75-80% intensity. (380 calories)

TUT workout tonight

Nat

TUT workout - 60 minutes

Lunges - 3 sets, 8 reps, 2x20 lbs
Squats - 3 sets, 10 reps, 2x47 lbs
Leg extensions (single leg) - 3 sets, 10 reps, 70 lbs
Hamstring curls - 3 sets, 8 reps, 70 lbs
calf raises (single leg) - 3 sets, 20 reps, 20 lbs
Flat chest press - 3 sets, 8 reps, 2x33 lbs
Incline chest press - 3 sets, 8 reps, 2x23 lbs
Flat flyes - 3 sets, 8 reps, 2x20 lbs
Pull overs - 3 sets, 10 reps, 20 lbs
Bent over widegrip rows - 3 sets, 10 reps, 51lbs

Had dinner (pork loin roast) w/in 20 minutes of working out. Arms are rather weak and will be sore tomorrow.

Cardio and Abs manana.
N

Nat

I am exhausted just reading your workouts. 3 hours on a golf course is more me

Very confused about bonking

I think I would be arrested if I bonked on a golf course. How do you get away with it in a gym?

Bill Clinton is known in Britain as "Bonking Bill". I assume there must be a gym in the white house.

Language and meaning. I have endless fun with the double entendre.

But my reason for this intrusion into your gym log is to thankyou, before I sign off, for all the science and research snippets that I have gleaned from you over the months. I see an enquiring curious experimental brilliant mind. (beware of men who admire your mind they really think you have a gorgeous body but are too PC to say so).

I would love to have you as a personal trainer if only to find out what a flat flye was or a tricep kickback. As for an incline chest press...the mind boggles.

Nat, You have been a true inspiration for me. I thankyou.

So, Nat...


When are we all going to try GVT? Or have you already?

Ladies?

We could even call it Grrlz Volume Training instead.

Cheers,

Fri

Nat, where the heck are you? Photo is gone, pm-ing isn't an option...I really hope you are alright.

Nat

Thanks for noticing my stats and stopping by to CHEER! Yes the fat is finally going, scale hasn't moved but I am a happy camper.

You are so sweet!!

HN

Well it's been a while. I have been working out regularly - onto Challenge 5 as a matter of fact. I've decided to make this one 'official' by entering the last Million Dollar BFL Challenge of 2002, even took the dreaded pictures

About 3 weeks ago we bought a new toy: It's not exactly like the one in the picture, but it's close. It has the lat attachment, leg curl attachment and the bench from the picture below. It also came with a curling bar, an olympic bar and about 300 lbs of weights. I've been tricep extending, lat pulldowning and squatting until I'm too sore to move - it's been heaven.

More later,
Nat