LBWO 5/5/03
C1 W12 D78

QUADS
Lying Leg Press
-12 x 7 plates; 10 x 7.5; 8 x 8; 6 x 8.5; 12 x 8
Leg extension
-12 x 5 plates

HAMSTRINGS
DB Deadlifts
-12 x 10 lbs.; 10 x 20; 8 x 30; 6 x 40; 12 x 30
Lying leg curl
-12: 6 x 5 plates; 6 x 4.5

CALVES
Standing calf raises
-12 x 2 plates; 10 x 2.5; 8 x 3; 6 x 3.5; 12 x 3
Calf raises on leg press
-12 x 8 plates

ABS
Lying Ab Crunch machine
-12 x 30lbs; 10 x 35; 8 x 40; 6 x 45; 12 x 40
Seated ab Crunch machine
-12 x 50 lbs.
Oblique twist machine
-3 sets of 12 x 70 lbs, each side

Well, I finished C1, took a week off, and today was the start of C2. This time I'm planning to follow BFL by the book, both for exercise and diet. If it doesn't work, I can always go back to Atkins!

So...changed up UBWO...almost exclusively free weights now. Today I think I ended up lifting a bit too light, in general, since I really wasn't sure where to start with the weights. On a very positive note, though...I can lift more than I thought on most exercises!!!

UBWO 5/19/03
C2 W1 D1

CHEST
Incline DB Bench Press
-12 x 10 lbs; 10 x 16; 8 x 20; 6 x 30; 12 x 24...increase all sets next time
Incline Flye machine
-12 x 30 lbs

SHOULDERS
DB Lateral Raises
-12 x 10 lbs; 10 x 16; 8 x 20; 6 x 24; 12 x 16
DB Shoulder Press
-12 x 20 lbs...increase next time

BACK
DB One-arm Row
-Each arm: 12 x 5 lbs; 10 x 10; 8 x 12; 6 x 15; 12 x 15...increase all sets next time
Lat Pulldown
-12 x 40 lbs

TRICEPS
DB Standing Tricep Extension
-12 x 5 lbs; 10 x 10; 8 x 12; 6 x 15; 12 x 12...increase all sets next time
DB Kickbacks
-12 x 8 lbs.

BICEPS
Incline DB Curls
-12 x 10 lbs; 10 x 16; 8 x 20; 5 x 24; 12 x 20
Hammer Curls
-12 x 16 lbs.

Also took a short hike tonight...nothing too strenuous, but about a half hour of brisk movement. Can't hurt!

Cardio 5/20/03
C2 W1 D2

Stairmaster
-20MAS, levels from 25-45, plus 5 min. moderate. Wanted to get to 30, but really felt like I had to stop at 25.

ABS
Reverse Crunch
-12, 10, 8, 6, 12...holding longer for each set
Hanging Knee Lifts
-12
Crunch
-12, 10, 8, 6, 12...holding plus 1, 2, 3 pulses.
Ab machine
-12 x 3.5 plates

LBWO 5/21/03
C2 W1 D3

QUADS
Leg Press
-12 x 7 plates, 10 x 7.5; 8 x 8; 6 x 8.5; 12 x 8...increase next time
Leg Extension
-12 x 4 plates...increase next time

HAMSTRINGS
Deadlifts
-12 x 16 lbs., 10 x 24; 8 x 30; 6 x 40; 12 x 30...increase next time
Lying Leg Curl
-12 x 4.5 plates

CALVES
Seated Calf Raise
-12 x 25 lbs; 10 x 30; 8 x 35; 6 x 40; 12 x 35
One-leg standing DB raises
-12 x 10 lbs., each leg

Cardio 5/21/03
C2 W1 D4

Elliptical Trainer
-20MAS w/ increasing incline & resistance plus 10 min moderate

ABS
Reverse Crunch
-12, 10, 8, 6, 12
Hanging Knee Lifts
-12
Crunch
-12, 10, 8, 6, 12...holding plus 1, 2, 3 pulses.
Ab machine
-12 x 3.5 plates

Just wanted to pop in and say "Hi"

I've scimmed your old journal and this one...
You are doing so well...

I read about your eating disorder, and although I'm not bulimic, I am an out of control binger...I have no idea where it came from but I can understand how you must feel.

It's great to come here for support and see you aren't alone.

I've semi restarted BFL this week, I'm making daily improvements, but the food is still an issue. Along with TOM, the cravings have been winning out..although I must say, I'm doing better than I would have.
You've inspired me to really work it...as I see you are now in Challenge 2.
You must be so proud of yourself!!
Keep up the great work..

Ciao for now,
Diana

Thanks for stopping by, Diana!

Well, I was at a conference all of last week, and though I managed to keep up the workouts (weights anyway...blisters on the bottoms of both feet kept me from doing any real cardio!), I didn't really eat very well. Since I had only done one week of Challenge 2 before the conference started, I've decided to restart C2. So today, here is my fresh start C2 W1 D1

LBWO 6/2/03
C2 W1 D1

QUADS
Leg press sled
-12 x 5 plates; 10 x 5.5; 8 x 6; 6 x 6.5; 12 x 6...went to a different gym today, and this machine was very different than the one I'm used to.
Leg Extension
-12 x 5 plates

HAMSTRINGS
DB Deadlifts
-12 x 30 lbs; 10 x 40; 8 x 50; 6 x 60; 12 x 50
Lying leg curl
-12 x 5 plates

CALVES
Rotary Calf machine
-12 x 100 lbs; 10 x 120; 8 x 140; 6 x 160; 12 x 140
Seated Calf machine
-12 x 50 lbs.