Thanks Nat, I was thinking about that when I was writing my workout down, it didn't look right. I was thinking I should start heavier and do as you said. I will do that next time. Thanks!

I did cardio yesterday, went ok, I need to try for more wind sprints on Wednesday though. Today is my favorite day of the week, UBWO day!

I tried to pay extra attention to the pyramid technique Nat mentioned, to ensure that I have compiled this right. I want to kick major a$$ in this challenge! Nat, you know I take your advice and tape it in my success journal, so I never forget it and so I have it in case I goof planning a workout.

Today's workout is a little different, I am starting my bench presses at a heavier weight and increased my maximum by 5 pounds. Also have increased 5 pounds on preacher curls and DB extensions for my triceps (should be challenging!). I finally found some 30 pound DB's, they are hard to get!

So, on with it, here it is:

CHEST:
BB bench press 75/85/95/110/95 Let's hope I can do it without dropping it on my chest!
DB flyes 20 (going light, don't do these often, see how it goes)

SHOULDERS:
Seated DB press 10/15/20/25
Side Raises 20/15

BACK:
Wide grip pulldown 40/45/50/55/50
Reverse grip pulldown 50

TRICEPS:
Close grip pushdown 30/40/50/55/50
DB extension 30 (gonna be tough!)

BICEPS:
Standing DB curls 15/20/25/30/25
Preacher curls 50

I kicked butt with cardio today. I made an extra effort to do all windsprints on all level nine intensity levels. I ran 7 mph for the level 10. I did 1.21 miles, which is my best yet!

I re-did my LBWO from last time making sure I used the pyramid technique. I hope I have them all down now! I am going to try to up my weights 5 pounds on my leg extensions, squats, 1 leg calf raise, and lunges. Today is LBWO, plan to do per the BFL book reps of 12/10/8/6/12/12 with the following weight progressions:

QUADS
BB squats: 60/75/90/110/90
Leg extensions: 40 to failure

HAMSTRINGS
Straight leg deadlift: 15/20/25/30/25
DB Lunges: 30 to failure

CALVES
Angled calf raise: 15/20/25/30/25
One leg calf raise: 30 to failure

ABS
Floor crunches for all but last 12
Twist crunch to failure

Looks perfect to me, DL Hope you're sore tomorrow!

Nat

Yep Nat! I'm sore! I did my LBWO ok, crunches are getting easier each time (I still use that ab roller to help me though, is this ok???).

I don't feel too well today, I woke up at 3 am with a raw irritated throat and feel congested. I did cardio anyways, not wanting to miss a day. I did the first ten minutes fairly high intensity, then my energy was zapped. So I walked the rest. No windsprints today. I'll do them next time! Tomorrow is my off day, and I need all the rest I can get! Tomorrow is weigh in day too. Would be nice to lose like a half pound, but not expecting it.

Still feel lousy but didn't want to miss a day, so I think I did well considering. I think I may be ready to go up to 20 on DB flyes (I tried for 20 but couldn't do it in proper form last time) next week or just do some as extra. I like the burn they give since it's a new exercise for me, I think I need to improve on it.

CHEST:
BB bench press 75/85/95/110/95
DB flyes 15 (I did much better today, felt good)

SHOULDERS:
Seated DB press 15/20/25/30/25
Side Raises 20/15

BACK:
Wide grip pulldown 40/45/50/55/50
Reverse grip pulldown 50

TRICEPS:
DB extension 15/20/25/30/25
Close grip pushdown 50

BICEPS:
Standing DB curls 15/20/25/30/25
Preacher curls 50

Gonna try to do windsprints tomorrow.

DL, get some zinc lozenges next time you feel the cold coming on - they really do the trick. It's probably too late for them now, though, you need to take them at the first hint of a sore throat.

I'd pop some extra vit C and some glutamine throughout the day - both will help your body fight this thing and help you repair that muscle.

Using the ab roller is fine - whatever gets you doing it, right?

Cheers,
Nat

Thanks Nat, I'll try that next time. I did remember to up my glutamine though. So, today was cardio, and I was pleased with my performance. I did 1.2 miles, 4.8 laps. Hehehe...reading my notes from my best cardio session, this one matched it!!! Not bad considering my nose was running the whole time I see improvements coming along slowly as I try for 10's!

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

I'm gonna really think about my workout tomorrow before I post it, re-evaluate and see if I need/feel I can go up safely on any weights, maybe change an excercise. I changed triceps around some yesterday, I may keep it that way, felt good.

I gotta buy a new barbell too, mine only holds 100 lbs safely according to my coworker, I'm already overloading it. And I wanna up my squats and benches as much as I can by the time I'm done with C1.

Today was LBWO, did reps of 12/10/8/6/12/12 with the following weight progressions:

QUADS
BB squats: 60/75/90/110/90
Leg extensions: 45 to failure

HAMSTRINGS
Straight leg deadlift: 15/20/25/30/25
DB Lunges: 20 to failure (lowered weight to work on form, did some extra)

CALVES
Angled calf raise: 15/20/25/30/25 (I like doing these!)
One leg calf raise: 30 to failure

ABS
Floor crunches for all but last 12
Twist crunch to failure

Not so bad today!

Cardio day. blah blah. I do feel like I can start to go faster, I am going to up my uphill walking speed a bit on Friday. I was pooped today from work (really busy, stressful day) and I didn't feel like working out, but I did, and glad I did. I did manage a few 10 minutes too.

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

Tomorrow is UBWO day! Yay! I'm really trying to pay more attention to what I'm eating. No legal goodies! No Atkins pancake this Saturday I think I may be eating a few too many calories...gonna experiment slowly. Bring cals to 1800 and see what happens. That's when I lost at a good clip before. Try that again.

Today was UBWO, and I'm still not over this cold, so I think I'll do better next time. I upped my DB flyes by 5 pounds today, they were tough, but I did them very slow. I may up my bench press and preacher curls by 5 pounds next time too.

CHEST:
BB bench press
75 X 12
85 X 10
95 X 8
110 X 6
95 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
40 X 12
45 X 10
50 X 8
55 X 6
50 X 12
Reverse grip pulldown
50 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
50 X 12

Today I did cardio, and I upped my incline walking speed from 3.00 to 3.3-3.5. I started out and did the first half at 3.5 and I noticed I was getting tired fast, I wanted to make the rest of my wind sprints and the last one I wanted to do at 7 mph. So, I slowed it down a little to 3.3. My legs are a bit sore, but no big deal, I have all day tomorrow to rest up for LBWO on Sunday

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

DSL was down all weekend, so this is my first chance to post this. Sunday was LBWO. Next LBWO I plan to swap angled calf raises for 1 legged calf raises for a week or two. I upped squats and leg extensions by 5 pounds. I did more floor crunches instead of twist ones, feels more effective. Abs have been burning and sore past few workouts!

QUADS
BB squats:
65 X 12
80 X 10
95 X 8
115 X 6
95 X 12
Leg extensions: 50 to failure

HAMSTRINGS
Straight leg deadlift:
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
DB Lunges: 20 to failure (still having trouble with these)

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

ABS
Floor crunches 12/10/8/6/12/12
-----------------------------------------------------------------------------
Monday: Cardio. Yeck. Walking done at 3.3 mph.

Minutes
1-5: gradual incline increase of 2 each minute
6: 6 mph wind sprint (OW! Knees hurt too much)
7-9: gradual incline increase of 2 each minute
10: 6 incline max
11-13: gradual incline increase of 2 each minute
14: 6 incline max
15-18: gradual incline increase of 2 each minute
19: 7 mph wind sprint
20-21: 2-3 mph cool down

-----------------------------------------------------------------------------
Tuesday: UBWO. Yay!

CHEST:
BB bench press
75 X 12
85 X 10
95 X 8
110 X 6
95 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
40 X 12
45 X 10
50 X 8
55 X 6
50 X 12
Reverse grip pulldown
50 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
50 X 12

Today was cardio, I was really wiped half way through, then I remembered I never got a chance to eat lunch. I usually MAKE time to eat, I was so engrossed in my project at work, I forgot!
I got in a good amount of food & protein for dinner (2 big turkey tenderloins, meatloaf, veggies, some cheese). May eat later again too.

So treadmill today, the usual, I am getting better and better though! I put the speed when I was walking at an incline to 3.3 and several times when I looked at the speed, I was actually going 3.6 and 3.7

My dad has been working out without me and it blew up in his face! He whispered so my mom wouldn't hear (read as KILL) him that he was doing benchpresses alone and dropped the bar on his chest, then had to push it off him sideways! So, I told him NO MORE working out without me there to help him!

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

Tomorrow is LBWO, I know what I'm gonna do already, so here is the plan:

QUADS
BB squats:
65 X 12
80 X 10
95 X 8
115 X 6
95 X 12
Leg extensions: 50 to failure

HAMSTRINGS
Straight leg deadlift:
15 X 12
20 X 10
25 X 8
30 X 6
25 X 12
DB Lunges: 20 to failure

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

Friday is cardio again. blaaah. Then my off day!!! And I take pictures this weekend! I'm waiting till I'm done to develop them all though. My belly looks like it's toning up a bit. I hope so anyways!