Lower Body Workout:

Dumbbell squats:
12 x 5 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs
12 x 10 lbs

Leg Extensions:
12 x 40 lbs

Dumbbell Lunges:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 10 lbs
12 x 10 lbs

Straight leg Deadlifts:
12 x 15 lbs

One legged calf raises:
12 x 10 lbs
10 x 15 lbs
8 x 10 lbs
6 x 15 lbs
12 x 15 lbs

Angled Calf Raises:
15 x 15 lbs

Floor crunches:
12, 10, 8, 6, 12

Bent Knee Raises:
12

More weight needed for squats, deadlifts and calf raises; also, much more for leg extensions, 40lbs was too easy, never got above a 6 in intensity. Argh. Have to go buy more stuff !!

Ok, yesterday's abs weren't tough, but I do feel them today. This is awesome. I think it has to do with the 'active resting'. Can't wait for tomorrow's workout!

Ok, I have been thinking about adding a few extra cardio workouts into my program, I was thinking that 20minutes 3 times a week wasn't going to be enough. I was promptly put in my place and reminded that body fat loss has nothing to do with aerobic activity, and that more would actually hurt me (lean body mass lost and less strength to do resistance work). So I wont do it. I'll restrain myself. I think I've learned my lesson


Nat

WOW i just broke in a good sweat reading this workout journal...you go girl your a goddess...

I'm very impressed. Anyone who can do Ab boot camp must have abs of steel!

I've not had a great day - the mother-in-law is visiting, doing some DIY in our garage (its a long story). I see my therapist on a Tuesday, came back, jumped on exercise bike and just as I'm speeding up she decides to ask "What did you talk about?" Aaargh. I should have told her something gruesome.

Keep up the good work Nat.

Jon

Or so I thought. Let's just say I can feel my abs today, Jon. All of them. Love those stomach vacuumes though. Was doing them waiting for the bus to come this evening.

Hang in there, Jon. The great thing about MIL's is that eventually they have to go home!

Nat

5:45 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Love this day, nothing like feeling those abs after a workout. Think i'll post the ab workout in the exercise section.
Really feeling the LBWO from yesterday in the quads and glutes. That good pain.

Nat

Hey Nat, what's hydroxycut and why are you taking it?

You sure are inspiring! I need to exercise more, but I have trouble getting up any earlier than I am, since I have to be out the door at 6:45 a.m. I tried at the time change getting up at 5:00 a.m. to work out but that only lasted two days, now I'm getting up at 5:30 again and no time, just shower, dress, make breakfast, eat breakfast and pack a lunch, 2 minutes hair and teeth and out the door.

I've seen the Body for Life infomercial and might have ordered it if I had disposable income. Is there just a book someone could buy or do you need to order a whole program with videos and everything?


Thanks,

Elihnig

Nat your awesome girl....

how you doing on the hydroxycut?

UBWO
Start time: 5:42
End time: 6:31
Empty stomach, 1 litre water, 2 g glutamine (have to get the powdered stuff I hate taking pills)

Dumbbell Fly:
12 x 10 lbs
10 x 10 lbs
8 x 10 lbs
6 x 15 lbs
12 x 10 lbs (10)

Dumbbell Bench Press:
12 x 10 lbs (9)

Side Raises:
12 x 10 lbs
10 x 10 lbs
8 x 10 lbs
6 x 10 lbs (9)
12 x 10 lbs (10)

Seated Dumbbell Press:
12 x 10 lbs (10)

Dumbbell Rows:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs
12 x 20 lbs (9)

Dumbbell Pull Overs:
12 x 10 lbs (8)

Seated Dumbbell Extensions:
12 x 10 lbs
10 x 10 lbs
8 x 15 lbs
6 x 15 lbs (9)
12 x 10 lbs (10)

Lying Dumbbell Extensions:
8 x 10 lbs (10)

Standing Dumbbell Curl:
12 x 10 lbs
10 x 10 lbs
8 x 10 lbs
6 x 15 lbs (10)
12 x 10 lbs (9)

Seated Dumbbel Curl:
12 x 10 lbs (10)

Side raises are a killer, should start with 5 lbs, Bicep curls felt great working to failure. Could stand another 5 lbs for dumbbell rows to reach failure.

Nat

Elihnig, hi I'm taking the hydroycut to raise my body temperature and metabolism. I recently quit smoking and I noticed my temp dropped almost a degree, a sign my metabolism was suffering. An ECA stack will raise temp and metabolism (Dan's written a lot about it if you follow the link). So far doing great, no side effects at all. Course I'm only taking 1/2 the recommended dose (but my temp is back up, higher than before I quit smoking actually)

I picked up the BFL book at Coles, its expensive, but worth the price of admission You can get all kinds of help and information online, www.bodyforlife.com www.bodychangers.com and www.leanandstrong.com I would also recommend reading Jonrees's gym log. He's been doing it for about 8 weeks now and answered a bunch of my questions last week. He posted a great reply with tonnes 'o links.

Nat

Nat - I keep meaning to compliment you on your new picture! You look great and I love your hair. Who's the 1/8th of a guy behind you?

Lisa

Lisa, that's John aka Shmoo / foofie You can see the full pic in the main journal if you go back a few pages.

Check out your gym log for some BFL info!

Nat

Well this concludes week 1 ( ) of BFL, Still loving it and still psyched. Learning a lot and unlearning a lot too. Got so caught up in planning workouts then performing them that I forgot to weigh myself this week I stepped on scales last night before bed and I was 195, which means I expect something gone tomorrow. BFL recommends weight on your free day before breakfast. So tomorrow is free day and I will comply. I am not taking a "free day" in the BFL sense though. Will probably have a bit more fat but not the carbs.

Onward:


5:40 a.m. 20 minute aerobic solution, nordictrack, HIIT (10)

BFL Ab-Bootcamp, 15 minutes:

CIRCUIT PROGRAM
Lower Ab Crunch 15 reps—no rest
Leg Raise/Hip Up 15 reps—no rest
Side Crunch 15 reps (each side)—no rest
Knee Up 15 reps—no rest
Lying Crunch 15 reps—no rest

ACTIVE REST (two to three minutes)
Basic Ab Stretch
Side Bends
Stomach Vacuums

all done x3

Hey Nat do you have th BFL video's and book?

No, just the book.

N

LBWO, empty stomach

Dumbell Squats:
12 x 10 bls
10 x 10 lbs
8 x 15 lbs
6 x 20 lbs
12 x 15 lbs (9)

Leg extensions:
14 x 45 lbs (10)

Straightleg Deadlifts:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs
12 x 15 lbs (9)

Dumbell lunges:
12 x 10 lbs (9)

One legged calf raises:
12 x 10 lbs
10 x 15 lbs
8 x 20 lbs
6 x 20 lbs
12 x 15 lbs (8)

Angled calf raises:
12 x 15 lbs (7)

More weight on the calf raises, not feeling anything
More weight on the deadlifts