As I am gearing up for my first BFL challenge, I am exploring all the tools available to help me succeed. I downloaded the Progress Report sheets from the website, as they look like great planning and tracking tools.
The Upper Body and Lower Body Progress Reports are causing me some confusion though. As I understand it, within one workout you should be performing 2 exercises for EACH muscle group (or am I confused about this?). To me, it appears that in the UB and LB Progress Reports there are only enough slots to fill in and record the information for one exercise per muscle group. This confuses me. Does that mean that for each Upper Body workout, I need 2 Upper Body Progress Report sheets if I want to plan and track each exercise for each muscle group?
Has anyone else noticed this, or know what I'm talking about?
Hi Claire - The worksheet should have six lines per muscle group. The first five lines are for the first exercise, then the last line is for the second exercise.
For instance, let's look at chest on upper body day; you might choose bench press for the first exercise and pec fly for the second. The weights here are just for example purposes, and will vary by person. But let's say you do 12 reps at 20 pounds, wait one minute, 10 reps at 25 pounds, wait one minute, 8 reps at 30 pounds, wait one minute, 6 reps at 35 pounds, wait one minute, 12 reps at 30 pounds, go immediately to pec fly and do 12 reps at 30 pounds. Wait two minutes and start the next muscle group.
Hope that helps.
Want it. Plan it. Do it.
Saralynn, you are a saviour! I had a complete misunderstanding of the weight training program, and you absolutely clarified it for me - thank you!!
I was actually laughing out loud reading your response, because I had such a skewed version in my head of what I was supposed to be doing. Silly me :)
Happy to help, Claire. It's confusing at first - also don't worry if it takes a couple of weeks to figure out what weights to use. Have a great challenge!
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