Decline press
12 reps, 12x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 25x2 lbs (10!) (can't believe it!!)
Incline flies
12 reps, 12x2 lbs

Arnold press
12 reps, 10x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs (10)
Front raise
12 reps, 8x2 lbs (9)

Seated row
12 reps, Level 6
10 reps, Level 7
8 reps, Level 8
6 reps, Level 8
12 reps, Level 8
Lat pull downs
12 reps, 35 lbs (I think I could go up 5 lbs here)

Nosebreakers
12 reps, 12 lbs
10 reps, 15 lbs
8 reps, 18 lbs
6 reps, 20 lbs
12 reps, 20 lbs
Overhead extensions
8 reps, 25 lbs (10!)

Concentration curls
12 reps, 8 lbs
10 reps, 10 lbs
8 reps, 12 lbs
6 reps, 15 lbs
12 reps, 12 lbs
Hammer curls
12 reps, 12x2 lbs (10)

Sore from those chest presses yesterday!

Had a good run this a.m. - outside (brrrr!) 10 min intervals x 2 with one minute walk. Its amazing how far you can run in 10 minutes!!!

Lisa

Day 68

Lower body workout

Leg extensions
12 reps, 40 lbs
10 reps, 45 lbs
8 reps, 55 lbs
6 reps, 60 lbs
12 reps, 55 lbs
Sumo squats
12 reps, 25 lbs

Leg curls
12 reps, 20 lbs
10 reps, 20 lbs
8 reps, 25 lbs
6 reps, 25 lbs
12 reps, 20 lbs
Deadlifts
12 reps, 30 lbs
(superset leg curls with hyperextensions)

Angled calf raise
12 reps, 20 lbs
10 reps, 20 lbs
8 reps, 25 lbs
6 reps, 30 lbs
12 reps, 30 lbs
Machine raise
12 reps, Level 8

Abs: 1x crunch, hip raise

Those sumo squats are great - and my knee didn't protest at all. I definitely won't do them as a full set until after my race though!

Lisa

Good run - wore shorts! I can't believe how warm it was out. Not going to last unfortunately as its going back down to freezing. Could be worse...I could live in Minnesota right now LOL!

2 x 10 min interval, 1 minute walk in between.

Ran past my soon to be new house!

Lisa

Due to mad faxing of financial material, I didn't go to the gym this morning but I did have a 20 minute run this evening at run clinic. Race is in 5 days!

Lisa

Wow! Only two weeks to go! Had a very good upper body workout this am though my muscles felt tired today. I think this may be because I ran last night and didn't have 24 hours to recover.

Lisa

Hi Lisa.
I just wanted to introduce myself. I've been chatting with Nat since joining the site. I am going to be starting BFL and Nat recommended that I check out your journal. WOW! Your results have been amazing! You must be soo proud of yourself!
Congratulations!

No workout today...I've been on such an emotional rollercoaster for the last two weeks. I think this morning, the ole bod just said "ENOUGH!!" and my brain cooperated by forgetting to put my sneakers in my gym bag. I figured the fact that I wasn't that disappointed when I got to the gym was a sign that a long shower was in order. I'm still tired and will probably take a day off next week to get my head straightened around the next few months and figure out what I can handle and what I can't.

Still really looking forward to my race on Saturday...I can't wait to find out what its like! My goal is just to finish and establish a benchmark time for other races this summer. I'll be running the National Capital race weekend 5k in May.

As for after BFL, I've decided to take a two week break (not sure about running...probably still do that) from weights. After that, I'm going to do some strict upper body focus i.e. a three day split (Chest/back, shoulders/abs, biceps/triceps) and let the running take care of maintaining my lower body mass. There are a few reasons for this - the first is that I find my quads are really bulking up more than I like. The second is that I want to build some upper body and I need to be more focussed on those parts as I think I have a harder time building muscle in that area.

Jennifer - thanks for dropping by! BFL is a great program! I can't say I've been "perfect" i.e. never missing a workout so my results probably aren't what they could have been. I haven't missed any weight training sessions, but I haven't been consistent with cardio because I was also training for a 5k. But I'm thrilled to have stuck with it... 12 weeks is a long time to do one thing and I feel a great deal of pride at having accomplished it! I can't wait to read your journal to see how you are doing! Once you get going, it really has its own momentum!

Lisa,
Thanks for the welcome and encouraging words. I have been doing atkins for a bit over a month now and have not seen any results. I haven't eaten any bad carbs etc..i dont quite know what i did wrong. Anyway, im not much of a fan of having so much time pass by with no rewards so i officially called it quits today. I had some protein shakes and a protein bar today. I know those aren't highly looked upon, but that is where i have had the best results in the past and i was at a loss. (Plus I love them! and they are soo darn convenient!) I have begun re-reading BFL and plan on starting this weekend. I notice that none of you girls mention the use of shakes and bars.
I'm hoping you have a food journal that I can check out...i'm going to go look.
I hear what you are saying about bulking up in areas you don't want to..I was doing my cardio on the treadmill and elliptical and had it set on the highest incline. Much to my dismay, I was building muscle in places I didnt want it and instead of my pants getting looser, they were getting tighter! Ugh!
Anyway, I look forward to reading your journal each day. Keep up the good work and thanks for the motivation/inspiration!
Jenn

Hi Jenn - I do log my food in my journal in the K-L section. I don't usually have premade shakes...but do add protein powder to my breakfast (yogurt, ricotta, flax cereal) ... I occasionally have an Atkins bar for convenience but not everyday. I can become very easily attached to foods that are sweetened (artificially or otherwise) and need to be careful or I find myself eating all kinds of carby things.

Had a pretty good upper body workout today - felt a bit weaker than on Tuesday so hit my 10's earlier.

Incline Press
12 reps, 15x2 lbs
10 reps, 15x2 lbs
8 reps, 20x2 lbs
6 reps, 25x2 lbs
12 reps, 20x2 lbs
Incline flies
9 reps, 12x2 lbs

Arnold press
12 reps, 10x2 lbs
10 reps, 10x2 lbs
8 reps, 12x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Delt raise
12 reps, 15x2 lbs

Seated row
12 reps, Level 6
10 reps, 7
8 reps, 8
6 reps, 8
12 reps, 7
Lat pulldown
12 reps, 40 lbs

Bench dips
12 reps, knees bent (90 degrees)
10 reps, knees bent (45 degrees)
8 reps, straight leg
6 reps, straight leg
12 reps, straight leg
Overhead extensions (both arms)
7 reps, 25 lbs

Curls
12 reps, 10x2 lbs
10 reps, 12x2 lbs
8 reps, 15x2 lbs
6 reps, 15x2 lbs
12 reps, 12x2 lbs
Concentration curls
12 reps, 10x2 lbs

Ran the 5k this morning as part of the annual St. Patrick's day race in 32:50! A whole lot faster than I thought I could. I picked up speed at the end and had to go up this absolutely brutal hill. As I passed these 2 women (before thehill) one of the said to her friend "yeah, but how's she gonna make it up that hill" -- I should have thanked her for the motivation!

Lisa

Had an awesome LBWO this a.m. -- though legs still a bit fatigued from Saturday run.

Quads
Sumo Squats
12 reps, 20 lb dumbell
10 reps, 25 lbs
8 reps, 30 lbs
6 reps, 35 lbs
12 reps, 30 lbs
Leg extensions
12 reps, 60 burning lbs!

Hamstrings
Deadlifts
12 reps, 20x2 lbs
10 reps, 25x2 lbs
8 reps, 25x2 lbs
6 reps, 30x2 lbs
12 reps, 25x2 lbs
Hamstring curls
8 reps, 20 lbs

Calves
Machine raise
12 reps, Level 7
10 reps, 8
8 reps, 9
6 reps, 10 (heavy - hard on the shoulders)
12 reps, 9
Angled raise
12 reps, 2x30 lbs

Lisa,
Just wanted to say congrats on the success of your run. That's awesome!
And WOW....you are really going to town with those weights! Great Job.....How does it feel to be 100% at goal!?!?!?!

Kudos! You made it!

Thanks! Feels great! ...and wierd, in a good way!

My day turned into a wild workout day. Our servers at work went down so my friend and I headed to the gym in the afternoon. I figured I'd do some abs (which I've been neglecting) and stretch while she did her cardio. When I was done she still had almost a 1/2 hour to go so I hopped on the stairclimber for 30 minutes. Then I had my last running clinic tonight and we ran 3k non-stop.

I'm gonna sleep well tonight!!!!

20MAS on the stationary bike --

So much more satisfying to type in all those reps and weights...

Lisa