I did it, I did it!!! Got my first day of BFL under my belt and feel great... not just from the work out, but about myself too!

This was more of a practice run to see what I'm capable of and where I stand strengthwise. I'm stonger than I thought, although I certainly am not strong. Here's the way the morning went...

First thing:
Thyroid med

My Protein Shake:
1/3 C. cottage cheese
5 frozen strawberries
1/3 C. water
1 t. Glutamine
1 scoop Vanilla Praline Designer Whey Protein
1 raw egg yolk

Waited an hour... then

UBWO:
BB Bench Press (Chest)
12 x BB only (14#) was pretty easy
10 x 8# (was getting a bit difficult towards the end)

DB Flyes:
12 x 5# (pretty easy, but was feeling it towards the end)

Wide-Grip Lat Pulldown (Back)
12 x 30# (was a bit much for 12 reps., esp. if I'm going to do the complete program)
One-Arm DB Rows
12 x 8# didn't like these, I don't think my form was very good. Wish I had a mirror so I could see what my back was doing? Will try Seated Cable Rows on Wednesday.

Upright Cable Rows (Shoulders)
12 x 10# (fine for just 12 reps, but too much if I do all the sets)

Bartenders
12 x 3# (perfect, but will try 5# after a while)

BB Curls (Biceps)
12 x just the barbell (14#)

Hammer Curls
12 x 5# (too easy, try 8# next time)

Seated Tricep Presses (Triceps)
12 x 8# (triceps were screaming... will use less weight when I do all the sets)

Tricep Pushdowns
12 x 10# (was feeling it, but I think a good weight)

30mins. after, I had bacon n' eggs scrambled with sauted mushrooms and 1/2 grapefruit.

Ta-Daaaaaaa... that's it for the first time. Next UBWO will be on Wednesday after work. The plan is to have some cottage cheese before I leave work and then go to it when I get home. I'm going to try and do the whole program... today was pretty easy. LBWO on Monday...

I do have a question! Are we suppose to keep doing the same exercises or change them every work out? Hope someone can help me out with that. Thanks!

Tomorrow AM (empty stomach) will be my first 20 MAS. Got my schedule already taped to the treadmill!

Added a new piece of equipment to the arsenal today... went out this afternoon and bought a Preacher Curl station. I always like using that at the fitness gym. I feel it really isolates the biceps, not that the curl bar doesn't do it, but I'm a gadget person! LOL! Now I just have to put it together. Also got a few more attachments for my weight stack machine.

Til tomorrow...

20MAS - on an empty stomach. Drank my water before I began.

Treadmill:
2.6 - 2 min
2.8 - 1min
2.9 - 1min
3.1 - 1min
3.5 - 1 min

then repeated 2x, the last minute of the third set I went to 4.0 with a 5% incline.

I was working pretty hard with the 4.0/incline, the program was too easy. Will definitley make changes to this and make it tougher. It was fun and the time just flew by. Usually cardio just drags for me.

WooooHoooo!!! I'm doing it!!!.

Marcia,

Lookie lookie, you're doing fantastic!!! I am so happy to see how you are really getting into this. I'm having such a good time with it too. I like preacher curls too, that's a nice bicep exercise. Now we can be jocks

I may be able to answer your BFL question. As I remember, Bill wants you to select from the exercises for each body part, so you don't have to do the same exercise each time, just the same body part. That way if you don't like one or don't feel like it is getting you anywhere you can switch to a different one.

Yippee, you GO girl!
Sandy

Holy Shit!!! Pardon my french, but those are my exact thoughts!!! This is definitely going to take some work!!! Obviously I haven't been doing my wall squats... why? Because they HURT!!!! But today I did 12reps, 10 reps (no weights) and my hammies were screaming!!! Oh! Baby! Am I ever going to feel these tomorrow! Wish I had a slicker wall, but then again I guess that can be considered resistance! Will definitely have to take my time and build myself up before I try true full blown squats. I was lucky to make it back up the stairs! How pathetic, but I did the best I could and I will improve!

Also did Stiff-Leg Deadlifts, but I want to reread and check my form. Not sure I was doing these correctly.
12 x 10#

Standing Calf Raises
12 x each side (no weights)

Well, so much for my LBWO. I will just have to be patient with myself... I will get stronger! I will, I will!

Now... if I can just stand long enough to fix my breakfast!

20MAS this morning. Made it harder today and man! Did I sweat. If not a 10 pretty darn close.

Treadmill:
2.8 - 2 min
3.1 - 1min
3.3 - 1min
3.5 - 1min
4.0 - 1 min

then repeated 2x, the last minute of the third set I went to 4.3 with a 5% incline.

Sandy Hi! Thanks for stopping by. I thought that's what Bill meant but I noticed that Mischa was doing the same exercises, that's why I wondered and I thought at one time I saw Nat say to change at 4 weeks. Oh well, I'm just going to do my own thing.

Have a great day! Looks like another warm one!

Did my upper body work out when I got home from work and I am pooped! Why don't I have endorphins like everyone else? Why don't I get that high? I'm crabby too. Weighed in after work (at WW... my last one) and I gained 0.2 pound. My first gain since I started watching my weight right after the first of the year. I guess I'm a bit bummed. Anyway...

UBWO
Chest
Bench Press
12 x BB (14#))
10 x BB+ 2.5# plates
8 x BB + 2.5# + 5# plates

DB Flyes
12 x 8#

Back
Wide-Grip Lat Pulldowns
12 x 20#
10 x 30#
12 x 20#

Seated Cable Rows
12 x 20#

Shoulders
Seated Arnold Press (I liked these, but they were a bitch!)
12 x 5#
10 x 5#

Upright Cable Rows
12 x 10#

Biceps
Preacher Curls
12 x EZCurl Bar only
10 x 5# DB
8 x 8# DB

Wall Hammer Curls
12 x 5#

Triceps
Tricep Pushdowns
12 x machine only
10 x 10#

Seated tricep presses
12 x 5#

I made it harder this time... and I felt it!!!

Did 20MAS this morning... same as Day 4. All that sweating felt great! Once this routine becomes easier I'll bump it up.

Feeling better this morning about weightlifting. I'm going to slow down a bit. I have to remember I'm just beginning... it's been a long time since I lifted so I'm going to play it smart. I will add more intensity as I gain strength... which I will. The goal is to keep it up and not quit!

Tomorrow (Friday) is my day off. Saturday will be my LBWO. Yikes! LOL!

Ahhh... my day off! No exercise today, but not from my WOE. Tomorrow morning will be my second LBWO... as much as the first one hurt... I'm sort of looking forward to it. What's wrong with me???

Til tomorrow...

Yay, Marcia!!!!!!
Cool!!!!!! You're getting the bug

Hey Sandy! Thanks for stopping by! I really like the 20MAS, but am struggling with the weights. I like the UBWO better than the LBWO. Still waiting for those endorphins to kick in. Just finished my LBWO and don't feel quite as exhausted. I guess there's hope!

2nd LBWO... need I say more? Legs are feelin' like jelly again, but I did feel a bit stronger. Not quite so overwhelmed. I know I will get better and stronger... I just visualize how I'll feel and look by the end of June!!! I will be a lean, mean squatting machine!

LBWO

Wall Squats x 12-no weights
Wall Squats x 10-no weights

Wall Sumo Squats x 12-ditto

Good Mornings
12 x BB (14lb.)
The position of my hands on the BB strained my shoulder joints... don't know if I was doing this wrong or not. Will try a different position next time, perhaps not such a wide grip.

Finally worked abs a bit...

crunches x 30
oblique crunches x 15 each side

Ohhhh my belly is gonna ache tomorrow! Goodie, goodie!

Tomorrow morning... 20MAS!

20MAS first thing this morning and it felt great! Got all nice and sweaty! Will keep up this pace for the remainder of the week and boost it up a little in Week 3.

Tomorrow is UBWO! Lookin' forward to that... love to hit those flabby upper arms!

Til tomorrow...

Phewwwww-weeeeeeee!!! I'm done! Amazed that I can type.. now if I can just get the spoon to my mouth! I hope so... I'm starved!

UBWO

CHEST
DB Bench Press
12 x 3#
12 x 5#
10 x 8#
10 x 10#

12 x 5#

DB Flyes
12 x 5#

BACK
Wide-Grip Lat Pulldown
12 x 20#
12 x 20# (underhand grip)
10 x 30#
8 x 30#

12 x 20#

One-Armed DB Rows
12 x 8 (each side)


SHOULDERS
Arnold Press
12 x 3#
10 x 5#
8 x 5#

12 x 3#

DB Upright Rows
12 x 5#

Skipped the biceps... they already had enough of a workout!

TRICEPS
Seated Tricep Presses
12 x 5#
10 x 5#
8 x 5#
6 x 8#

12 x 5#

Note: During the Bench Press it seems that I feel these more in the arms than I do my chest. I try to concentrate on squeezing my chest muscles. Will have to try harder although I know these are a compound move. When I do the Flyes I do feel them mainly in my chest!

That's it for today... 20MAS tomorrow first thing before work on an empty stomach.

20MAS... Done!

Treadmill:
2.8
3.1
3.3
3.5
4.0

Repeated twice... then

4.0 with 5% incline, then I do a 2min cool down

Tomorrow evening when I get home from work... LBWO

Have a great day everyone!

Didn't post yesterday, but I did do the dreaded LBWO when I got home from work... and was again wiped out. I get so discouraged because I'm so weak! *sigh* I keep telling myself that I will get stronger. Sure could use some reassurance! Anyone?

LBWO
wall squats x 12 (NW)
wall squats x 8 (NW)
wall sumo squats x 12
wall sumo squats x 10

Now this was really depressing... I decided to try Lying Leg Curls and thought 10# would be simple enough to try. NOT!!! Couldn't do it without lifting my butt and whipping the weight up so I removed the pin and managed 12 reps in good form. They were killers. Legs were like jelly when I was finished, but did go ahead and do a bunch of crunches and reverse crunches. I expect the belly to get a bit sore as the day goes on... legs too!

Today...
20MAS on an empty stomach

Day off tomorrow!